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
Skills for Quality (No Measure)
3 Rounds
Unbroken Set Strict Knees to elbows
20 Hollow Rocks
unbroken Set Strict Pull-ups
20 V-ups
8 Min cap
28/11/2015 dead push fun (Time)
Partner workout for time
20-18-16-14-12-10-8-6-4-2
Deadlift 80 / 50 kg
Push up
20 min cap
Both working at same time
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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