CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 20 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Plank Jump Outs 20 Bicycle Crunches 20 Hollow Rocks 20 Knees toget ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Side plank to reach 10 Kang Squats 10 Inchworms Back Squat (15 Minutes – 8 Sets) 1 1/2 + 1 Squat Rep 1 Pause at bottom, drive back to parall and pause. Back down, then up. Rep 2 is normal ... Continue Reading

CrossFit D.E.C.K – CrossFit Metcon (Time) Saturday Hunt 5.0 50 Lateral Hops over object Run 200m 50 Air squats Run 200m 2 Rounds 10 Clusters 10 Jumping Jacks Run 200m 2 rounds 20 Kettlebell swings 5 x 2feet jump up stairs Run 200m 2 rounds 10 Cleans ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 1 Turkish Get up each arm 5 Half Lunge Strict Press each arm 10 Bent over Y/Ts Split Jerk (12 Minutes 4 Sets) 1 Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk Ideally all at same working weight ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) Tabata alternating Plank Side to side reach Single Leg Deadlifts Snatch Take-Off (12 Minutes 5 x ... Continue Reading