CrossFit D.E.C.K – CrossFit
Mobilites (No Measure)
5 controlled spins each way
Wrists
Elbows
Shoulders
Waist
Knees
Ankles
3 Rounds
10 Second plank Right
10 Bird Dog (opposite arm & leg)
10 Second plank Left
10 Second hollow hold
10 Dead bugs
10 Slow controlled air squats
10 Second hold in bottom of squat
ab filly (Time)
In 6 minutes
2 Rounds
10 Alternating knee Gymnastic crunch
10 Alternating leg V-up
20 V-hold flutter kicks
20 Hollow rocks
20 Double Leg Crossover Kettlebell
20/11/2019 Partner Dumbell (AMRAP – Rounds and Reps)
15 Minute Partner AMRAP
Run 200m Together
Partner 1
10 Dumbbell snatch 22.5/15kg
10 Dumbbell Overhead Lunge
Partner 2
20 sit-ups
Alternate every Round
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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