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 4 (No Measure)
2 Rounds for quality: Filly abs
30 Second hollow hold with light kettlebell
20 kettlebell double leg cross overs
30 plank alternating arm reach
20 gymnastics crunches
30 kettlebell Russian twists
6 Minute Cap
30/05/2018 4 x 5 minute (4 Rounds for reps)
4 x 5 Minute Rounds
Round 1 + 3
Run 200m
30 Wallballs 9/7 kg
20 Toe to Bar
Round 2 + 4
Run 200m
20 Toe to Bar
30 Wallballs 9/7 kg
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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