CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 banded lat pulldown 10 squats 10 jumping jacks 21/11/2020 (Time) In partners 20 Rounds 5m double dumbbell front rack walking lunge 4 burpee pull-ups/ 4 bar muscle ups 5 double dumbbell hang squa ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata 1 Legged Kettlebell Deadlift (alt sides) Hollow Hold Deadlift (20 Minutes 6 x 3 – 75 %) 16/01/2020 (3 Rounds for reps) 3 x 4 Minute Rounds : 4 Minutes Rest 15/10 Calorie B ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... 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+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Fun (Time) 10 min EMOM 30 mountain climbers 20 lateral jumps over kettlebe ... Continue Reading