CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x good morning 10 x Front Squats 10 x Push Jerks Front Squat (15 Minutes 5 x 3 + 2 65 % of front Squat) 3 Front Squats 2 Push Jerk From Rack 14/12/2019 partner Amandaish (Time) In partners 18 ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Tabata Deady Ready (No Measure) Alternating Plank side to side reach suitcase dead-lift 1 x kettle-bell Deadlift (20 M ... 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) Hip/ Ankle Mobility then 3 x 6 3 second descent / 2 second pause back squats off rack (barbell) immediately into 10 x jumping Squats Back Squat (20 Minutes 5 x 3 – 85 %) 11/12/2019 All the B ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Ab 13 (AMRAP – Rounds and Reps) 6 minute AMRAP 10 alternating leg cr ... Continue Reading