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
Front Squat (20 Minutes 3x 4 @ 80 % & 2 X 4 @ 85 %)
Happy birthday Blake (Time)
For Time
15 Chest to Bar
10 Thrusters 40/30 kg
12 Chest to Bar
20 Thrusters 40/30 kg
9 Chest to Bar
30 Thrusters 40/30 kg
Rx + BMU 70/50- 60/40-40/30kg
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
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