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29/07/2019

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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

AB 6 (AMRAP – Reps)

30 sit-ups

30 bicycle crunches

15 V-ups

30 second plank right side

30 second left side plank

30 sit-ups

30 bicycle crunches

15 V-ups

Then

Hollow rocks remaining time

6 min cap

29/07/2019 (5 Rounds for reps)

20 Minute EMOM

5 Rounds Through @ 60 % of Power clean

Minute 1 – 5 Unbroken Power Clean

Minute 2 – 5 Unbroken Thrusters

Minute 3 – Max effort Power Clean and Jerk

Rest 1 minute

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

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

Scorpians

Power Clean

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