CrossFit D.E.C.K – CrossFit
The G-Off (No Measure)
Roll feet – 3times flat + 3times sides
Glute Foam roll, angle in knee
Foam roll Lats.
Press Chest – mobility ball though all areas
Warm-up tabata (No Measure)
Tabata
Air squats
Arch to hollow
Alternating
Hang Power Clean (15 Minutes 5 x 1 @ 80 %)
04/07/2019 (3 Rounds for reps)
3 rounds
In 4 minutes Complete
60 Double Unders
10 Bar Muscle ups/ Strict Pull up
20 Sit ups
Max effort Hang power Clean 50/35
kg
Rest 2 minutes
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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