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 Squat warm up 3 (No Measure) 1 Minute couch stretch eac ... Continue Reading

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 Rhys torian training (optional) (Time) 100 back squats off rack at semi challenging weight *Emom 3 bar muscle ups* Then rest as long as you like 5x 5 ring muscle ups 10 burpee box jump overs Mc Donald & Galaghar (Tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic 17/08/2019 (Time) In partners 2 rounds 20 strict handstand push-ups 800m run together 10 rounds (1 for 1) Bear complex Then 100 toes to bar Weight 80/55kg

CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap Hang Snatch (11 minute EMOM) 2 minutes 2 x Hang Power ... Continue Reading