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 21 (AMRAP – Reps)

In 6 Minutes Complete 2 Rounds

20 Weighted Floor Sweepers

20 Plank Jump Outs

20 Alternating Gymnastics Crunches

20 V-ups

Max Effort Russian Twists

Deadlift (12 Minutes 4 x 3 with 2 second pause below knees)

Ideally all at moderate weight.

Barbell Free Deadies (No Measure)

3 x

10 Deficit sumo deadlift with a 3 second eccentric

10 Deficit Stiff leg deadlift

10 Single leg elevated hip thrust / Glute bridge each leg

30 Second extended hamstring plank

11/06/2020 (3 Rounds for reps)

3 x 5 Minute AMRAPS rest 3 Minutes between sets

400m Run

then AMRAP

10 Kettlebell Swings

10 Jumping Squats

10 Sumo Deadlift High-pull

10 Jumping Lunges