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) 3 x 10 Slow Controlled Squat 10 Bent over walk out to walk in with hands 10 Standing Straddle Side to Side Bear Complex (12 Minutes- find 1 set of 7 unbroken) Power Clean Front Squat Push Press Back S ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving Warm-up 2 (No Measure) 3x 10 m high knees 3 inchworms 10 m heels to bottom 10 star jumps 23/05/2020 (Time) 100 Jumping Squats 50 Burpees 100 Jumping Lunges 50 Burpees Yoga flow (No Measure) 6 minute Alternating EMO ... 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 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