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 7 (Time)
10 – 1
V-ups
(Complete 1 wall climb between sets)
6 Minute Cap
Power Clean (12 Minute EMOM)
4 Minutes
3 x Power Clean + 2 Jerks @65%
Rest 1 minute
3 Minutes
3 x Power Clean + 2 Jerks @75%
Rest 1 minute
3 Minutes
3 x Power Clean + 2 Jerks @85%
16/09/2016 power sit wall (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 power clean and jerk 60/40kg
20 sit-ups
20 wall balls 10/7 kg
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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