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
Gymnastics stability (No Measure)
3 Rounds
10 x Bent over rows
4 x Tuck to Invert
20 Second top of ring support hold
20 Second isometric top of pull-up hold/ hollow hang hold
29/08/19 bike dumbbell ball interval (4 Rounds for reps)
4 Rounds of 4 Minutes work 4 Minutes Rest
15/10 Calorie bike
20 Alternating Dumbbell Snatch 22.5/15kg
15 chest to bar
Max Effort Ball Squat Cleans 45/30kg
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