CrossFit D.E.C.K – CrossFit
Mobility Flow (No Measure)
60-60 Shoulder Rotations
10 Wall Angels
30 sec pec stretch either sides
Roll down in to 2x inch worms
3 way wrist press, back/side/forward
30 sec side squat with thoracic twist
1:1 Mountain climber: sit back to cat cow
One leg ankle press, knee over toes
Downward dog in to press through
Down Frog to Calf raise on to toes
Hip rolls while on hands & knees-right angles
3 10 sec glute bridge
Ab 11 (AMRAP – Reps)
2 rounds
30 heel reaches
15 v-ups
30 second hollow hold
15 hollow rocks
30 alternating bird dogs/ plank taps
Then max reps
Sit-ups
6 min cap
09/08/2019 (Time)
In partners
80-60-40
Kettlebell swings 32/24kg
Push-ups
800m Ball Carry
60-40-20
Burpee Box Jump Overs 24/20″
Deadlifts 90/60kg
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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