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)
2 x
5 x slow controlled squats: 3 second active hold
10 x Jumping Squats
10 x Lunge with twist
100 Back Squats (Time)
100 Back Squats For time on Tabata Clock
20 Seconds Work
10 Seconds Rest
Weight 50/35 kg
From the Ground
10 minute cap
17/12/2019 Swing and lift (AMRAP – Rounds and Reps)
20 Minute AMRAP
9 Dead-lifts 70/50 kg
6 Squat Cleans
3 Push Jerk
9 Dead-lifts
6 Squat Cleans
3 Push Jerk
6 Muscle up/12 push ups
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