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 clim ... Continue Reading

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 Front Squat (20 minutes 5 X 3 @ 75%) 02/9/19 squat push clean (Time) 3 roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday emom (AMRAP – Rounds) 5 minute EMOM 5 ring muscle ups 10 reverse lunges 5 minute EMOM 10 toes to bar 20 double Unders 5 minute EMOM 10 chest to bar pull-ups 5 burpees 5 minute EMOM 6 bar muscle ups 10 squats ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x good mornings 5x power snatch 5x overhead squat 5x snatch 10x arch to hollows Then work to specific movements 31/08/19 pairs lift and swing (Time) In partners 40 Calorie row/ 30 Calorie ride 12 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 single leg glute bridges (5 each side) 10 deadlifts controlled eccentric explosive drive up Deadlift (6 x 2 – 80 %) 30/08/2019 (3 Rounds for reps) 15 Minute EMOM min 1: 10 Power Clean ... Continue Reading