CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Alternating plank reach 10 Lunge and twist 10 Jumping Jacks Push Jerk (12 Minutes 5 x 2) Rep 1: 2 second pause in dip and catch. Rep 2: Normal Barbell Free Pressing (No Measure) 2 x 10 1/2 Lung ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Walking mystery (Time) 500m run/200 mountain climbers 400m walking lunge/400 lunges 300 Russian kettlebell/object swings

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata alternating Plank side reach alternating Bicycle Crunches Split Jerk (15 Minutes – 6 x 2 with 2 Second Hold in dip) 1 Power Clean 2 Split jerks with 2 second pause in dip. Ideally all at ... 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 Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 16 (AMRAP – Reps) in 6 Minutes 2 Rounds 15 V-ups 20 Plank Jumps 15 Hollow Rocks 20 Plank Hip Taps / Shoulder ... Continue Reading