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 3 (No Measure)
2 rounds for quality
15 hollow rocks
15 v-ups
30 sit-ups
30 second plank
6 minute cap
18/06/2019 linchpin (Time)
For time
25-20-15-10
Kettle Bell Swing 24/16 kg
Wall Ball 9/7 kg
Then
8-6-4-2
Ring muscle up or Strict pull up
Squat Clean 60/40 kg
Push Jerk 60/40 kg
Then
25-20-15-10
Kettle Bell Swing 24/16 kg
Wall Ball 9/7 kg
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