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 6 (AMRAP – Reps)

30 sit-ups

30 bicycle crunches

15 V-ups

30 second plank right side

30 sit-ups

30 bicycle crunches

15 V-ups

30 second left side plank

Then

Hollow rocks remaining time

6 min cap

Thruster (12 Minutes to find a heavy All stars Complex)

1 squat clean

1 Front Squat

1 Thruster

All Stars 5 (AMRAP – Reps)

20 Overhead Squats 60/40kg

4 x 5m Laps Handstand Walk/ 8 x 5m Overhead plate lunge

15 Overhead Squats 70/45kg

4 x 5m Laps Handstand Walk

10 Overhead Squats 80/50kg

4 x 5m laps Handstand Walk

In remaining time max effort Ring Muscle ups / Burpee Strict Pull-up
16 Minutes