CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Futsal warm up shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5x Snatch Pull 5 x Power Snatch 5 x Snatch balance 5 x Overhead Squats 5 x Snatch Snatch (12 MInute EMOM) 2 Minutes: same weight for set 1 x snatch Pull 1 x Power snatch 1 x snatch balance 1 x Ove ... Continue Reading

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 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