CrossFit D.E.C.K – CrossFit Foundations

Cherish Mobility to Vitality #2 (Checkmark)

Smooth pursuits follow an object side to side move head

Follow up and down with head

Keep head still and repeat with only eyes moving

Head roll half circles left then right

Shoulder shrug holds into shoulder scap squeezebacks

Finger presses one at a time in to palm

Palms up then down then figure 8’s

Press elbows finding tendon and bone place pressure

Straight arm press fingers back & then down thru wrist

Fingers to shoulder back out to straight

Fingers on shoulders use elbow to draw circles

Contract/release flex & extended wrist with bent elbow

Hips hikes e/s pressing up on toes on one side

Lunge/coassack position, flat foot circles

Tibial arc. Keep knee straight toes up flex foot side to side

Single knee lift, full tension through standing leg holds

Kickstand split squats

Wall sit

Overhead press, ankle mobility split squat to knee raise

Coassack squat opposite foot reach twist

Into curtsy squat

3rds

5x box squats

5x ring rows

5x box pushups

Belly breathing and bracing. No shoulder movement

Foundations Strength Week 1 #2 (Checkmark)

Power Snatch skills

Foundations Week 1 WOD 2 (Checkmark)

3 rounds 1 minute each

Box jumps

Alt db snatch

Sit ups/ toes to bar

Pushups