CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Couch Stretch 1 min each side 3x 10 Banded tricep push down 10 Mountain Climbers each side 100m Run Slow strength and skill (Checkmark) 4 Rounds 20 Hollow Rocks 10 Dumbbell Box Support tricep kick back ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 20 Cal Raises 20 Tib Raises 3x with stick then barbell 3 Clean Pull 3 mid thigh power clean 4 lunges 3 Strict Press then work to complex Curtis P complex (2 Rounds for weight) 10 min EMOM – incre ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Emu walk 10m 3x 10 Banded RDL into 10 Monster walks 10 Each side heavy kb suitcase march 10 Dead Bugs Deadlift (5 x 3 – 80% ) Semi semi 1 (Time) 18 hang power cleans 60/40kg 1 rope climb / 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulder mobility 30 Sec Kettlebell Behind neck front rack Opener each side 1 min Kettlebell Hold passive squat 3x 5 V-ups 3 Long arm push back on rig into 3 Kip Pike SNAPPY 5 Squats Toes-To-Bar ... Continue Reading

CrossFit D.E.C.K – CrossFit