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 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
01/02/2017 sit dead Burpee (AMRAP – Rounds and Reps)
7 Minute AMRAP
10 Sit ups
10 Deadlifts 80/55 kg
10 Burpee
400m Run x 4 (4 Rounds for time)
4 Rounds for time
Every 4 mins Run 400m
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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