CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Bench Press (15 Minutes @ 85%) Saturday Dumbbell Partner (AMRAP – Rounds and Reps) 3 ... 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 Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Hang Power Clean (5 Rounds of 90 seconds 3 reps ) 10 minutes warm up Octane 1 (Time) In Pairs 6 Rounds For Time 10 Deadlift 90/60 kg 10 Burpee Plate Jumps 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5 Mountain Climber to Reach each leg 6 Kang Squats 3 Jefferson Inchworms ab 21 (Time) 100 Hollow Rocks Every Break in reps complete 10 alternating legs gymnastics Crunches Back Squat (20 Minutes 6 ... Continue Reading

CrossFit D.E.C.K – At Home Training Metcon (No Measure) 5 rounds 40 seconds on, 10 seconds off (10 second transition) Jumping squats Inchworms Cossack squats (lateral side squat) Glute bridge with feet extra close to bum Plank taps or transfers