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

Ab 11 (AMRAP – Reps)

2 rounds

30 v-hold flutter kicks

15 v-ups

30 plank hold taps

15 hollow rocks

30 alternating single leg tuck

Then max reps

Sit-ups

6 min cap

Strict Toes-To-Bar (6 Minute alt EMOM)

Strict Pull up (6 Minute Alt EMOM)

Strict Pull up

15/01/2020 (AMRAP – Rounds and Reps)

In Partners 20 Minute AMRAP

30 Double Kettlebell Snatch 2 x 24/16 kg

30 Double kettlebell Step ups 20″

30 Double Kettlebell Thrusters

30 Synchro Kettlebell Swings

200m Suitcase Carry (each holds one)

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side

Scorpians