CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip/ Back/ Quad Mobility 30 second side plank e/s 10 shoulder taps no movement Burgener Clean (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional (Time) 40 dumbbell overhead lunges 40 toes to bar /v-ups 30 dumbbell hang power clean and jerk 30 bar muscle ups/ 20 squat snatch 20 ring muscle ups

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Banded Press with Pull Apart Side Plank (swap sides each time back to it) Shoulder Press (15 Minutes 5 x 3 – 70%) 07/11/2020 (Time) In Partners 2 Rounds 200m Suitcase Carr ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 x SLOW McGill Curls with 5 Second hold 10 Single Leg Glute Bridge each leg 10 Eagles 10 Egg rolls to Straddle 10 Frog leg Rock Backs Ab 50 (AMRAP – Reps) in 6 Minutes 2 Rounds 20 Hollow Rocks ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Burgner Warm-up Cleans (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops Clean Split Jerk Jump to position E ... Continue Reading