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 8 (Time)
2 Rounds
20 Hollow Rocks
30 second right side plank
20 V-ups
30 second left side plank
20 V-ups
30 sit-ups
6 Minute Cap
Strict Skills (AMRAP – Reps)
In 4 Minutes complete
Max effort Strict Knees to elbows
Every Break in reps complete 2 x 5m Handstand Walks/ Bear Crawls
QUALITY reps only
21/01/2020 (Time)
10 Rounds
3 Ring Muscle Ups/ Strict Pull-ups
6 Burpee Box Jumps 24/20″
9 Kettlebell Swings 24/16 kg
22 Minute Cap
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