CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Back Squat (3 x 5- 85%) CF games hopper (Time) 3 rounds 21 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Banded shoulder mobility 3x 5m upside down kb carry into 5 strict press left arm 5m right arm 10 banded lat push down 5 half burpees Shoulder and core strength (Checkmark) 5 Sets for quality 10 Box Pik ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Chest opener on rig 10 pass through 3x with stick 5 strict press 5 dip drive pops from chest 30 second split hold in catch 3 jump to split catch 3 eye level split jerks 5 split jerks 5 hang squat clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Cricket team 1 (No Measure) Warm up Light bike Shuttles Strength and power : hang power cleans light 4 sets in groups 4 hang power clean into 5 max distance seated broad jumps Power output 1 5x 3 minutes work with 3 minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Hopper…..games weekend! Event 1 (AMRAP – Rounds & Reps) …min AMRAP in pairs (yellow ball) 30 …(red ball) 20…(Blue Ball) 10…(green ball) Event 2 (Time) In pairs 400m sandbag carry together 100 …â ... Continue Reading