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
Scorpians
Categories: Uncategorized
Leave a Reply