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
Warm-up (No Measure)
Tabata Alternating
Weighted Hollow Hold
Leg Raises over Object
Strict Toes-To-Bar (4 Minutes Max Effort )
Every Break in Reps Complete 10 meter Handstand walk / Bear crawl
The Kev (3 Rounds for reps)
3 x 4 Minute Intervals : 4 Minutes Rest
10 Toes to Ring
10 Slam Balls 20/12kg
10m Double kettlebell front rack lunges 2×24/16kg
Max Effort power cleans 70/45kg
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