CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Riding Friday (4 Rounds for reps) 4 Rounds In 4 Minutes 10/8 cals Ride 10 left arm Kettlebell snatch 24/16 k ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 overhead squats 30 sec Sampson stretch each side 10 power snatch 5×5 sets of overhead squats working to starting weight. First set barbell. Overhead Squat (15 Minutes 3 x 3 @ 85%) 15/12/20 ... Continue Reading

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

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Split Jerk (15 Minutes 5 x 2 @ 85%) Fran’s Sis (Time) 21-15-9 Push Jerk 60/40kg Bar Muscle Ups/ Strict pull up

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Pause Back Squat (15 Minutes 3 x 3 @ 70%) All 3 reps 2 second pause @parallel 2 second pause @ bottom Then stand Ali J (T ... Continue Reading