CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 3 Position Chest Stretch on Rig 3x 10 Banded RDL into 10 Monster walks 5 Straight arm Burpees 10 Eagles Pushing capacity (AMRAP – Reps) 10 min EMOM for max reps 1 unbroken set good quality push u ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) ankle and calf mobility 3x 20 Calf raises 20 Tib Raises 5 Plank into Pike Push Up 10 Squats Back Squat (4 X 2- 85% 4 X 1- 90%) 16/July/26 (4 Rounds for reps) 4 X 5:00 alt AMRAPS with 2:00 rest ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 3x 10 Second hollow hold into 10 Second superman hold 3 Tuck to invert 10 Each Side Single leg Calf Raise Toes to Bar Threshold (AMRAP – Reps) Ever y 30 Seconds x 10 Rounds Max Set Unbroken toes ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 1 Min Couch Stretch 1 Min Bottom of Squat Front rack stretch 3x 5 Inchworm to push Up 10 Mountain Climbers 5 Squats with 2 second active hold Front Squat (3 x 6- 70%) Lift EMOM 3 (Weight) 4 x EMOM- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulder moblity 3x 5 Scap Pull-ups into 5 Slow controlled arch to hollow 10 Upside down kb Strict Press each arm 6x laps wall to wall touch Push Press (4 X 4- 75%) Hopper 1 (Time) 1000m run ... Continue Reading