CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata alternating Lizard legs Hollow rocks 03/09/2019 (3 Rounds for reps) 4 rounds Work 1 minute Min 1: 20 sit-ups Min 2: 15 kettlebell sumo deadlift high-pull Min 3: 15 goblet squats Min 4: 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat mobility (No Measure) 3x 30 seconds glute bridge pulse 30 seconds Sampson stretch 30 seconds bottom of squat 30 seconds saddle position Front Squat (20 minutes 5 X 3 @ 75%) 02/9/19 squat push clean (Time) 3 roun ... Continue Reading

CrossFit D.E.C.K – Midday Metcon 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 ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner fun Sunday 1/9/19 (Time) In pairs 30 rounds (1 for 1) 2 ring muscle ups /jumping 2 hang cleans 80/60kg (1x power, 1x squat) 40 wall climbs (1 for 1) Then 6 rounds (1 for 1) 4 bar muscle ups /strict pull-ups 8 toes ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 minutes bike/row Then 3x 10x good mornings 5x power snatch 5x overhead squat 5x snatch 10x arch to hollows Then work to specific movements 31/08/19 pairs lift and swing (Time) In partners 16 rounds ... Continue Reading