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 – CrossFit Warm up (Checkmark) 1 min rig hang 2 x 20 seconds Mountain climbers Hamstring walk outs 5 pike push ups Push Jerk (5 x 3 – Start at 50% and end up at about 75-80% Increase each set but NOT to a 3RM. ) 1/10/2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations 10 TuneUps (Checkmark) 1 min inch worms 1 min air squats 1 min lunges 1 min pushups 1 min mountain climbers jump between 1 min deadlifts drink bottle 1 min hamstring walk outs 1 min calf raises on to toes 1 mi ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Ten Min Tune Up (Checkmark) 2mins 20 single leg vups 20 hollow rocks 1 min rest 2mins 20 plank taps 20 double leg over object Then 3 rounds of 1 minute high knees 21 air squats 12 side raises using two drink b ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgner Warm-up Cleans (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops Clean Split Jerk Jump to position Eye level Split Split Jerk Clean (4 sets 15/10 cal bike straight ... Continue Reading