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 11 (AMRAP – Reps)

2 rounds

30 v-hold flutter kicks

15 v-ups

30 plank hold taps

15 hollow rocks

30 alternating single leg tuck

Then max reps

Sit-ups

6 min cap

22/08/2019 rowing the shoulders away (3 Rounds for reps)

3 rounds

In 3 minutes Complete

20/15 cal Row

15 Dumbbell push press 2 x 22.5/15 kg

Max effort Burpee muscle up

Rest 3 minutes

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

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

Scorpians