CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 100m Run 10 Beat Swings 10 Banded Press with Pull Apart 10 Front Squat 5 Clean and Jerk 20/07/2016 Partner Clean Ladder (Time) In Partners (1 for 1 reps) 40 Clean and Jerk 70/45 kg 30 Clean and Je ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip/ Quad Mobility Isometric Core Stability/ Glute and Quads (No Measure) 3 x 40 Seconds work: 10 Seconds rest Plank Hold Iron Chair Back Squat (5 x 2 – 85 %) 15/05/2015 (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit 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 hanging L sit Strict Pull up (5 Minu ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Quad/ Hip Mobility Isometric core Stability (No Measure) 2x 2 x 20 – 4 point birddog hold each side 20 Second Side Plank e/s 20 second hollow hold 02/05/2017 (2 Rounds for weight) 25 Minu ... 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 ()