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 11 (AMRAP – Reps)
2 rounds
30 v-hold flutter kicks
15 v-ups
30 plank hold taps
15 hollow rocks
30 alternating single leg tuck
Then max reps
Sit-ups
6 min cap
Strict Toes-To-Bar (6 minutes alternating)
Ring Dips (6 minutes alternating)
15/01/2020 (AMRAP – Rounds and Reps)
In Partners 20 Minute AMRAP
30 Double Kettlebell Snatch 2 x 24/16 kg
30 Double kettlebell Step ups 20″
30 Double Kettlebell Thrusters
30 Synchro Kettlebell Swings
200m Suitcase Carry (each holds one)
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