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

Front Squat (15 Minutes 6 x 2 )

Pause for 2 Seconds in first rep. Complete second rep as normal.

Try to do all sets at same working weight.

Barbell Free LEG pump (No Measure)

5 Rounds

5 x Object 1 1/2 Squats. Hold 2 Seconds in bottom, at parallel and at bottom then explosive drive up

Immediately super-set with

20 Weighted Box Step ups – Complete 10 on one leg then swap legs. ( Keep driving foot planted on top of box the whole time to maintain tension)

06/05/3020 (Time)

30-20-10

Power Cleans/ Object Cleans

Pistols

x3 Double Unders / Singles/Two foot either side meet in the middle plate jumps