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 4 (No Measure)

2 Rounds for quality: Filly abs

30 Second hollow hold with light kettlebell

20 kettlebell double leg cross overs

30 plank alternating arm reach

20 gymnastics crunches

30 kettlebell Russian twists

6 Minute Cap

26/06/2019 (3 Rounds for reps)

12 Minute EMOM all at 60% of Front Squat

3 x 4 Minute EMOM

First 3 Minutes

5 Unbroken Power Clean

Second 3 Minutes

5 Unbroken Power Clean and Jerk

Third 3 Minutes

5 Unbroken Thrusters

Front Squat (15 Minutes 4 X 2 @ 90 %)

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

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

Scorpians