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 Warm-up (No Measure) 3 x 10 Kang Squats 10 Cossack Squats 10 Lunge and Twist Clean (12 Minutes Build to a heavy Set) 1 Clean with 2 Second hold in catch 1 Hang Clean 21/05/2020 Barbell Free Power and Legs (No Measure) 3 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 23 (AMRAP – Reps) 2 Rounds 20 Plank Jumps 15 V-ups 20 Alternating Gymnastics Crunches 15 Hollow Rocks 20 Alte ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata 2 Rounds: Slow controlled squats 2 Rounds: Squats 2 Rounds: Jumping squats 2 Rounds: squat to tuck jump Stamina Squats (15 Minutes 5 x 8 ) 3 Front Squats immediately into 5 back squatsIf you ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Alternating plank reach 10 Lunge and twist 10 Jumping Jacks Push Jerk (12 Minutes 5 x 2) Rep 1: 2 second pause in dip and catch. Rep 2: Normal Barbell Free Pressing (No Measure) 2 x 10 1/2 Lung ... Continue Reading