CrossFit D.E.C.K – CrossFit Warm-up box pistol (No Measure) 3 Minutes plate mobility then 5 minutes of pistol progressions Box Foot tucked behind ankle Rolling Power Snatch (8 Minute EMOM @ 75 %) 2x Power Snatch 1x Snatch Balance 1 x Over head S ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) 3 Dodgeball Deadlift 3 Push press pass and catch 3 pushups Metcon (Time) Foundations 9x P ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up tabata (No Measure) Tabata Air squats Arch to hollow Alternating Shoulder Press (15 Minutes 8x 1 @ 90%) 17/04/2019 Running Balls (3 Rounds for time) 3 Rounds In 4 Minutes 10 Handstand Push ups Run 200m 5 Deadb ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (15 minutes 5 x 3 @ 80%) Touch and Go 16/04/2019 Thanks Grace (AMRAP – Rounds and Reps) 16 Minute AMRAP 5 Ring muscle up or Strict ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (6 Minute EMOM 3 x 70%) From floor 15/04/2019 mid line (Time) In pairs 27-21-15-9 Double Dumbbell Squat Clean ... Continue Reading