CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/hip mobility 3x 10 cleans 10 front squats 10 push jerks Clean (15 minutes 6 x 3 – 70%) 1 clean – 2 second hold in catch 1 hang clean 1 push jerk 12/05/2021 (Time) 50 bar muscle u ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 3x 1 min floor hip sweepers 1 min couch stretch 1 min eagles 12/05/2021 (5 Rounds for reps) 5 rounds of 4 minutes work 10/8 Calorie ride 10 Deadlifts 100/70kg 10 Push Jerk 50/35kg Max effort ... 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 Kids 5+ Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Warm-up (No Measure) Volley Ball In pairs wa ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat mobility (No Measure) 3x 30 seconds glute bridge pulse 30 seconds Sampson stretch 30 seconds bottom of squat 30 seconds saddle position Front Squat (20 minutes 5 X 3 @ 75%) 02/9/19 squat push clean (Time) 3 roun ... Continue Reading