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
Hollow pistol (No Measure)
3 Rounds
10 Hollow Rocks
20 Single Leg Box Squats (10 each leg)
30/04/2020 (4 Rounds for reps)
4 x 4 Minute Intervals
100 Fast feet to object
40m Object Overhead Carry
15 Pull-ups/ Bent over rows with barbell/ object/ plate/ backpack
Max Effort Burpee Box Jumps 20″
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