CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/hip mobility Tabata Bottom of active squat Upside down kettlebell walk 2 X kettlebell Back Squat (6 x 3 – 75%) Strength in depthish clean ladder (Time) 30 double Unders 10 power clean ... 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 Warm-up (No Measure) The Stick Game Warm up to EMOM Snatch (10 Minute EMOM) 3 Minutes (same weight) -1 Power Snatch – 1 Hang Snatch – 1 Overhead Squat 3 Minutes (same weight) – 1 Squat Snatch – 1 H ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Moving Warm-up Countery at the bar (Time) Grab yaself a mate that isn’t too how ya goin’ 100 Keg Squats 60/40kg 80 Shake ya boots out cos ya never know whats inside 32/ 24 kg 60 Get out of ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (non coached but feel free to join) (Time) 4 rounds 10 bar muscle ups 10 double dumbbell burpee power cleans 2×22.5/15kg 50 double Unders 4 rounds 15 toes to bar 15 double dumbbell push press 50 doubl ... Continue Reading