CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder Rotations each side then 3x 10 Shoulder scapula retractions 10 Arch to hollows 10 Lunge and twist Gymnastics Skills (6 Rounds for reps) 6 minute alternating EMOM Supine rows Ring dips RX+ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 30 Seconds bottom of the squat 10 Glute bridges 10 power clean Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuc ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Mins banded shoulder distractions 3x 10 Shoulder press/ push press/ push jerk (each round change) 10 Air Squats 10 Jumping Jacks Shoulder Press (3 x 3 – 5 Minutes) work to heavy set of 3 Push ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional (Time) 15 squat snatch 30 toes to bar/sit-ups 10 squat snatch 30 chest to bar pull-ups /sit-ups 5 squat snatch 30 ring muscle ups/x2 push-ups Glute finisher 3x 10 glute extensions on GHD with plate 10 Bulgarian s ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In partners 3x each 1 Partner holds plank/ 1 runs 100m swap 1 partner holds bottom of active squat/1 runs 100m swap 1 partner holds hollow hold/ 1 runs 100m swap 13/10/2018 (Time) In partners complete ... Continue Reading