CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge10 Minutes Practice Movements before workout Running Partner (AMRAP – Reps) 28 Minute Partner AMRAP Part ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl2 Minute Hollow Rock Prctice TRUSTER Partner (AMRAP – Rounds and Reps) 8 min AMRAP One Partner 10 Thrusters 40/30kg 10 Box Jumps 24/20inc While One Partn ... Continue Reading

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 Clean warm up ( ... 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 Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press2 Minut ... 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 AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank righ ... Continue Reading