Happy birthday Jodi

CrossFit D.E.C.K – CrossFit

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

Jodi schmodie (Time)

27 burpees

8 rounds

2 ball cleans 70/45kg

5 chest to bar pull-ups

27 burpees

8 rounds

2 bar muscle ups

5 box jump overs 34/30″

27 burpees

8 rounds

2 power clean and jerks 80/55kg

5 toes to bar

27 burpees

Courage, Commitment, Community.