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 5 (No Measure)
100 Plank Kettle-bell Reaches
*every break complete 10 V-ups*
400m Run x 4 (4 Rounds for time)
4 Rounds for time
Every 5 mins Run 400m
01/02/2017 sit dead Burpee (AMRAP – Rounds and Reps)
7 Minute AMRAP
10 Sit ups
10 Deadlifts 80/55 kg
10 Burpee
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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