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

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 6 (AMRAP – Reps)

30 sit-ups

30 bicycle crunches

15 V-ups

30 second plank right side

30 second left side plank

30 sit-ups

30 bicycle crunches

15 V-ups

Then

Hollow rocks remaining time

6 min cap

Games final workout (Time)

Grace

( 30 Power Clean and Jerk )

30 ring muscle ups / 80 Push-ups

Isabelle

( 30 Power Snatch )

Weight: 60/40kg

20 Minute Cap

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side

Scorpians