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 AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunche ... Continue Reading

CrossFit D.E.C.K – CrossFit Kimstrong 2022 (3 Rounds for time) Billy Teddy Noah

CrossFit D.E.C.K – CrossFit Squat Warm Up (No Measure) 30 Seconds bottom of the Squat mobility 10 x 1 Legged Kettle-bell Deadlifts 10 x Frog to extension 10 x Cossack Squats with light Kettle-bell Front Squat (20 Minute 5 x 3 @ 80%) Bikes Friday ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up snatch 4 (No Measure) 3x 10 Pass Through 10 Power Snatch 10 Overhead Squat Snatch Balance (12 Minute EMOM ) 4 Minutes @ 60 % 1 x Snatch Knee Pause pull 1 x Power Snatch 1 x Snatch Balance Rest 1 Minute 3 Minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball or dumbbell slow controlled squat Strict Toes-To-Bar (6 Minute Alternating EMOM) Strict Pull up (6 Minute Alternating EMOM) Strict Pull up Helen (Time) 3 Rounds for t ... Continue Reading