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)
crab walk
duck walk
push up side walk
29/10/2019 Partner bells (Time)
In Partners
42-30-18
Hang Kettlebell Cleans
Front Squats 24/16 kg
then
3 Rounds All Synchro
20 Kettlebell Swings 24/16 kg
20 Overhead Single Bell lunges 24/16kg
20 Burpees to plate
35 Minute cap
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