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

Pullup max effort (3 Rounds for reps)

Take 6 minutes to find 3 sets of max effort unbroken pull-ups (one set every 2 minutes)

Ring Dips max effort (3 Rounds for reps)

Take 6 minutes to find 3 sets of max effort unbroken pull-ups (one set every 2 minutes)

01/11/2017 Partner Dumbells (AMRAP – Rounds and Reps)

10 Minute Partner AMRAP

Partner 1

10 dumbbell hang squat cleans 2 x 22.5/15kg

10 dumbell shoulder to overhead

Partner 2

20 sit-ups

Alternate next round

weight: 2 x 22.5/ 15 kg