One to One Coaching

CrossFit D.E.C.K – Competitor Training

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

Warm-up (No Measure)

2min row

Core Connection (No Measure)

30 sec MCgill curl up

30 sec bird dog

30 sec heel tap

7 min AMRAP (AMRAP – Rounds and Reps)

5/5 dumbbell press

10 ring row

5 inchworms

The Coolest Calm Down (No Measure)

Kneeling, reach forward plus side to side

Scorpians

Hamstrings stretch to pancake

Draw the swords

Breathwork to draw abs to spine supine position

High Five your friends….!!

Courage, Commitment, Community.