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

03/07/2019 (Time)

For time

In partners

300 kettlebell Russian swings 32/24 kg

One working one running 200 m

Then

100 Single arm Devil swing together 22.5/15 kg
P.s. happiest of birthdays Alana you deadset legend! You don’t like birthday workouts but we like you! 💙💙

Deadlift (15 Minutes 5 x 1 @ 80 %)

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

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

Scorpians