Announcements

The CrossFit Open begins this Friday Feb 28th. Open Gym time slots only, no coached class as we will be completing the Open WOD with those registered. Jump on to register with us now crossfitgames.com

CrossFit D.E.C.K – CrossFit Foundations

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

Irradiation OG Flow Use 6kg kettlebell (No Measure)

*Mobilities. Wrist,elbow,shoulder,hips,knees,ankles spin.

*Kick bum on the spot, then lift knees on the spot, heel raises/calf raises, lateral step out small cossack hold

*Jefferson curl 3 spot hold using small kettlebell

-tuck chin, curl back, dangle arms to point 1 hold hands at shins…curl back up. Curl down to point 2 and hold hands at ankles…curl back up. Curl down to point 3 hold hands at ground…curl back up.

*Lunge in to twist and hold. Thinking of core.

*Halo around head using kettlebell

*Lateral raise using kettlebell one arm at a time

*Kettlebell shoulder to over head

Lead in to kettlebell deadlift warm up

Metcon (No Measure)

5×5 kettlebell deadlift

3 sets at same weight. Last 2 increase

30 second suitcase carry in between sets using small kb

Walking up and down gym floor lengthways.

Movement (No Measure)

9 Min EMOM

Minute 1 slow control goblet squat

Minute 2 box pushups

Minute 3 shuttle runs

Aim to rest 10seconds before the change of movement

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

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

Scorpians