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

Squat Warm Up (No Measure)

30 Seconds bottom of the Squat mobility

10 x 1 Legged Kettle-bell Deadlifts

10 x Frog to extension

10 x Cossack Squats with light Kettle-bell

Front Squat (15 Minutes 5 x 1 @ 80 %)

Happy Birthday Fee (Time)

For Time

Buy in

19 Burpees

81 Double unders

Then

3 Rounds

30 Wall balls

6 Chest to Bar

Then

Buy out

19 Burpees

81 Box Jumps 24/20 in

18 Minute Cap

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

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

Scorpians