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
12/11/2021 (5 Rounds for reps)
5 x 4 Minute Rounds in Partners
Complete 400 Row
40 Box Step Ups at same time 1x 22.5/15kg
then remaining time AMRAP rd for rd
10 Kettlebell Swings
1x Ball Clean 70/45kg
4 Minutes rest
Categories: Uncategorized
Leave a Reply