CrossFit D.E.C.K – CrossFit Snatch Ready (No Measure) 3 x (3rd with barbell) 5 x Snatch Pull 5 x Power Snatch 5 x Overhead Squats 5 x Snatch Balance Snatch (15 Minutes to Complete Sets) 5 Sets – 70% of Snatch 1 Snatch Pull 1 Snatch 1 Snatc ... 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+ Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) Air Squats. Fave Food Windmill Lunge Roving plank Metcon (No Measure) 5 minute AMRAP Ab T ... 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