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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

shoulder skill warm up (No Measure)

2 rounds for quality

30 Second right side plank

30 Seconds left side plank

30 Second tuck to invert

30 Seconds press to handstand on wall

30 Seconds hanging L sit

AB 16 (Time)

100 Hollow Rocks

Every Break in Reps complete 10 alternating single leg crunches

6 Minute 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



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