CrossFit D.E.C.K – CrossFit
Squat mobility (No Measure)
3x
30 seconds glute bridge pulse
30 seconds Sampson stretch
30 seconds bottom of squat
30 seconds saddle position
AB 6 (AMRAP – Reps)
30 sit-ups
30 bicycle crunches
15 V-ups
30 second plank right side
30 sit-ups
30 bicycle crunches
15 V-ups
30 second left side plank
Then
Hollow rocks remaining time
6 min cap
Games final workout (Time)
Grace
( 30 Power Clean and Jerk )
30 ring muscle ups / 80 Push-ups
Isabelle
( 30 Power Snatch )
Weight: 60/40kg
20 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
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