CrossFit D.E.C.K – CrossFit Coach Stretch (No Measure) Spend one minute on each leg Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms5 Minutes with Bar only going through complex Overhead Squat (8 min EMOM) ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday option (Time) 2x 15 calorie bike 15 bar muscle ups 2x 20 toes to bar 20 burpee box jump overs Then 5x 10 burpee pull-ups 2 squat clean increasing weight Or (Time) 10-8-6-4-2 Squat snatch Bar muscle ups Then 2x 20 t ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats Bench Press (15 Minutes 3 x 10) Mini Murph (Time) For Time 800n Run Then 10 Rounds 5 Pull ups 10 Push up 15 Air Squats Then 800m Run ( Weight ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Jessie (4 Rounds for reps) 4 Rounds 4 minutes 400m Row 20 Wall balls Max Power clean 70/45 kg Rest 4 minutes

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading