CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip/ Back/ Quad Mobility 2 x 10 Slow Controlled Squat into 10 Jumping Squat Back Squat (20 Minutes 6 x 1 @ 90%) 15/11/2020 (4 Rounds for reps) 4 x 4 Minute Alternating Rounds Rounds 1 + 3 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip/ Ankle mobility 2 x 5 x Power Cleans 5 x Squat Cleans 10 x Lunge and twist Power Clean (Every 90 Seconds : 3 x Power Cleans ( 4 Rounds) Reset each Rep Build to a heavy set Squat Clean (Every 90 Se ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday. Do this or whatever you like. Or change movements. (Time) 3 rounds 12 bar muscle ups/double dumbbell renegade rows 12 double kettlebell/ dumbbell hang power clean and jerks 3 rounds 8 ring muscle ups/ 16 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Arch to hollow 10 power snatch 10 lunge and twist Partner 100s (Time) In Partners 100 Hang Power Snatch 40/30kg 800 m Run 100 Toes to Bar 800 m Run 100 back rack lunges 800 m Run 100 Burpees

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 second side plank e/s 6 X dead bug with hold 20 second bird dog E/s 2 X 10 single leg glute bridge E/s Deadlift (6 x 2 – 80 %) 15 minutes 14/11/2020 Cindy’s Bro (AMRAP – Round ... Continue Reading