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
Squat warm up 3 (No Measure)
1 Minute couch stretch each side
3x
10 eagles
10 bottom of squat figure 8’s
10 Hip sweepers
Front Squat
20/08/2019 19 Minute EMOM (5 Rounds for reps)
19 Minute EMOM all at 50% of Front Squat
Minute 1 – 5 Unbroken Power Clean
Minute 2 – 5 Unbroken Clusters
Minute 3 – 5 Unbroken Front Squat
Rest 1 Minute
Clock Work (Time)
For Time in partners
18 Squat Clean 50/35 kg
18 Pull ups
21 Front Squats 50/35 kg
21 Pull ups
24 Thrusters 50/35 kg
24 Pull ups
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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