CrossFit D.E.C.K – CrossFit Foundations

Wrist by Ed Morrison (Checkmark)

Clasp hands together spins. Clockwise & anti

Wrist waves. Fingers interlocked use arms in waves

Interlock finger stretch to chest and flip to palms out

Wrist torsion. Manually twisting hand/wrist joint

Wrist leans. Puppy dog pose fingers forward. Elbows out

Thumbs forward writs leans. Dorsiflexion of wrist

Wrist circles. Leaning over make some figure 8’s

Fingers facing in side to side leans

Wrist walk outs. Lean & spin wrists/fingers back to knees

Fingers to knee stretch/rocks. Forearm stretch

Parralette rocks. Knuckles down, bring elbow to ground

Finger push ups. Flexion on fingers up to fingertips

Wrist pushups. Knuckles to back of palm on ground

Conduction to finish.

Auto regulate the body. Nervous system stronger

Well trained hips (Checkmark)

10 Hip Circles 5 either way

10 Hip pops sumo stance rotate

10 Hip flexor lifts seated one knee bent

10 Lateral leg raise

10 Single leg bridge seated knee 90deg

10 90/90 heel clicks

10 Side lying leg lift temp controlled

Foundation Legacy (Checkmark)

Lazy 8’s

Hips

Emu walks

Calf raises

Knee lifts

Inch worms

Straight leg lifts

90/90 legs

Single leg glute bridge

Kneeling on heels to half kneel

Metcon (Checkmark)

Heavy kb deficit sumo deadlift

Hamstring rolls med ball

Single leg hops with rear foot elevated

Heavy ball squats with tight tummy and full tension

Movement (Checkmark)

8 sumo kb high pulls

6 double dumbell cleans

4 front rack squats