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 (15 mins 3 x 3 @ 85 %) 22/02/2016 5 x run swing pull (5 Rounds for reps) 5 rounds In 3 mins 400 m run 8 kb sw ... Continue Reading

CrossFit D.E.C.K – CrossFit Beep Beep Warm Up (No Measure) 2 Rounds 10m High Knees 10m Butt Kicks 10m Side Steps 10m Bear Crawl Beep Test (Time) Complete as many Rounds as possible (20m Shuttles) 20/02/2016 hand sit jump 15 min (AMRAP – Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Crossfit regionals 2012 (Time) In teams of 4 2 Females 2 Males For time: 75 Back squats (40 kg) 50 Pull-ups 25 Shoulder-to-overhead (40 kg) 75 Fro ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Olympic Lifting Total (Total Weight)

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA 17/02/2016 (AMRAP – Reps) 1 – 12 Minutes Run 800 m then amrap 10 Hand release push ups 10 Left arm Kettlebell snatch 24 / 16 kg ... Continue Reading