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
Warm-up (No Measure)
Tabata
Plank
Hollow hold
23/10/2014 (AMRAP – Rounds and Reps)
In Partners 35 Minute AMRAP
50 Burpee Box Jump Overs 20″
50 Med-ball Cleans
50 Toes to Bar
50 Handstand Push-ups
400m Run together
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