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 – Midday Metcon AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank right side 30 sit-ups 30 bicycle crunches 15 V-ups 30 second left side plank Then Hollow rocks remaining time 6 min cap 18/11/2019 (Ti ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday sore sesh (No Measure) 5 rounds Power clean and jerk ladder 50-60-70-80kg 6 ring muscle ups 12 burpee over box wall

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 seconds Banded monster walks 30 seconds Banded good mornings 30 seconds glute bridge Deadlift (5 x 3 – 70 %) 15 minutes Saturday push-pull-squat (Time) 10-8-6-4-2 Squat cleans 70/50kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 x Shoulder rotations each side 2 x Minutes Hip Mobility 3 x ( Round 3 with barbell) 5 x Shrug 5 x High Hang Snatch 5 x power Snatch 5 x Overhead Squats 5 x Snatch Snatch (10 EMOM) 1x snatch mid thi ... Continue Reading