CrossFit D.E.C.K – CrossFit Tibia and up (No Measure) Roll back of heel up to calves Flip over to roll on top of shins (both legs or one at at time) Whilst facing floor, Place knee at right angle, foam roll inside of thigh Roll quads Skipping (No Me ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest Mash (No Measure) Mobility Ball in to chest on rig Barbell in to front shoulder Overhead opener/ straight arms and elbows up Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks ... Continue Reading

CrossFit D.E.C.K – CrossFit Mash and Roll (No Measure) Mobility Ball in shoulder blades, roll to arm pit Ball mash pecs Foam Roll Lats & Back Roam Roll Quads Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Pause Back Squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Coach Stretch (No Measure) Spend one minute on each leg Hold Pigeon pose on ground, change pressure, elevate Hips to heels pull using pole for support Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit : An option (No Measure) 5x 6 bar muscle ups 3 front squats 5x 15 toes to bar 15 deadlifts