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
AB 4 (Time)
2 Rounds for quality: Filly abs
30 Second hollow hold with light kettlebell
20 kettlebell double leg cross overs
30 plank alternating arm reach
20 gymnastics crunches
30 kettlebell Russian twists
6 Minute Cap
09/07/2019 bikes again (5 Rounds for reps)
5 Rounds
In 3 minutes
Ride 400m
25 Wallballs 10/7 kg
Max effort Kettlebells 24/16 kg
3 minutes Rest
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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