CrossFit D.E.C.K – CrossFit Wod 1 (Time) The Partner 50s 50 Hang single Dumbbell Snatch/ Clean 2:1 22.5/15 kg 50 Metre Dumbbell Lunge walk 22.5/15 kg 50 Toe to Bar/ Knee raise 2:1 50 Wallball 9/7 kg 50 Pull up/ jumping 2:1 50 Dumbbell Box Step up 22 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes ankle/hip mobility 3x 2 Jefferson’s inchworm 10x pass throughs 5x back squats 5x backsquats into stots press 5x power clean and jerk Overhead Squat (15 minutes for a heavy) Ethan grows ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (15 minutes 3 x 5 @ 70%) 27/06/2019 5 Rounds Skip Toe the Box (5 Rounds for reps) 5 Rounds In 3 Minutes 60 Double Unders 16 Toe to Ba ... Continue Reading

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 Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball slow controlled squat Strict Toes-To-Bar (6 Minute Alternating EMOM) Strict Pull up (6 Minute Alternating EMOM) Strict Pull up Handie a bike ride (Time) 3 Rounds 10 m ... Continue Reading