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
Static warm up (No Measure)
6 Minutes’
30 sec Bird Dog Hold one side
30 sec Bird Dog Hold other side
30 sec Bird Dog Hold ( on toes )
30 sec Bird Dog Hold ( on toes )
30 Sec Right Leg Glute Bridge Hold
30 Sec Left Leg Glute Bridge Hold
30 Sec Right Leg Glute Bridge Hold
30 Sec Left Leg Glute Bridge Hold
2 Mintues Iron Chair
Back Squat (15 Minutes 5 x 1 @ 80 %)
07/07/2022 (3 Rounds for reps)
3 rounds
In 3 minutes Complete
9/6 Cals Bike
6 Bar Muscle ups/ Strict Pull up
30 Sit ups
Max effort Hang Clean 50/35kg
Rest 3 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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