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

Mobility Flow (No Measure)

60-60 Shoulder Rotations

10 Wall Angels

30 sec pec stretch either sides

Roll down in to 2x inch worms

3 way wrist press, back/side/forward

30 sec side squat with thoracic twist

1:1 Mountain climber: sit back to cat cow

One leg ankle press, knee over toes

Downward dog in to press through

Down Frog to Calf raise on to toes

Hip rolls while on hands & knees-right angles

3 10 sec glute bridge

Ab 7 (Time)

10 – 1

V-ups

(Complete 1 wall climb between sets)

6 Minute Cap

Power Clean (12 Minute EMOM)

4 Minutes

3 x Power Clean + 2 Jerks @65%

Rest 1 minute

3 Minutes

3 x Power Clean + 2 Jerks @75%

Rest 1 minute

3 Minutes

3 x Power Clean + 2 Jerks @85%

16/09/2016 power sit wall (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 power clean and jerk 60/40kg

20 sit-ups

20 wall balls 10/7 kg

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side

Scorpians