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 Warm-up (No Measure) Alternating Tabata Banded Lat Pull-downs Top of Plank Scap Push-ups Strict Toes-To-Bar (6 minute alternating EMOM ) Ring Dips (6 Minute Alternating EMOM ) 28/07/2020 Intervals (4 Rounds for reps) 4 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Hollow Rocks 10 Kang Squats 10 Single Leg Glute Bridge (5 each leg) 6x Hip Sweepers Front Squat (20 Minutes 5 x 3 @ 60%) 5 sec pause at bottom for all 3 reps Partner Karen(ish) (Time) In Pa ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday AC 6 (Time) 20 squat snatch increasing weight 2x 15 bar muscle ups/ 30 dumbbell renegade rows 30 ball squat cleans to shoulder 30/20kg 2x 12 ring muscle ups/ 24 toes to rings 24 ball lunges 2x 9 strict han ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility 3 x 5 Segmented Clean Pull 5 High Hang Power Cleans 5 Front Squats 5 Squat Cleans Clean (10 Minute EMOM ) Min 1-4 1 Power Clean 1 Front Squat Min 5-6 1 Power Clean 1 Squat Clean Mi ... Continue Reading