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
Power/ gymnastics warm up (No Measure)
3 minutes ankle hip mobility then
Explosive Power Skill work
Kneeling to Squat jumps
Broad Jumps
Box jumps from seated positon
Back Squat (15 Minutes 3 x 3)
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
200m Run
20 kb weighted step ups
20 kb snatches
20 kb squats
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