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
Handstand Walk (3 Minute max effort max metres)
Work on Handstand holds, shoulder taps or freestanding holds
Feel the Burn (Time)
For Time
50x Deadlift 80/55kg
50x Power Snatch 40/30kg
100x Overhead Squat 40/30kg
(100x back squats 60/40kg)
Bottom of every 2minutes -run 100m
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