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
Ab 50 (AMRAP – Reps)
In 6 Minutes 2 Rounds
20 Hollow Rocks
20 Single leg alternating V-ups
20 Military Sit-ups (knees together wrists to knees)
20 Feet Over Object
Max Effort V-ups
2/7/26 (Time)
2 Rounds
1000m Run/ row
50 dumbbell hang clean and jerk 22.5/15kg
100 Walking Lunges
Rx+: 27/20kg bell
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