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
Box the row (4 Rounds for reps)
4 rounds
In 4 Minutes
Row 500/400m
10 Left leg step ups 22.5/15kg
10 Right leg step ups
10 Push ups
Max effort Sit up
Rest 4 Minutes
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