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) Tabata Active Bottom of Squat Hold Hollow Hold Back Squat (From Ground 3 x 10 – 60 %) 14/01/2020 (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 Strict Handstand Push-ups 30 Gymnastics Cr ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip/ Ankle mobility 2 x 5 x Power Cleans 5 x Squat Cleans 10 x Lunge and twist Power Clean (Every 90 Seconds : 3 x Power Cleans ( 4 Rounds) Reset each Rep Build to a heavy set Squat Clean (Every 90 Se ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 5 rounds 5 bar muscle ups 10 double dumbbell snatch 2×22.5/15kg 5 squat cleans Increase weight 10 toes to bar Rest 2 minutes 12-9-6-3 Ring muscle ups Double dumbbell box step overs 20″ St ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Foam roller mobility 3 x 10 x push-ups (5 out, 5 in) 10 x Bent over plate Y/T’s 10 x Banded Lat Pull-downs Bench Press (6 x 2 – 85 %) 20 minutes 11/01/2020 peaches (AMRAP – Round ... Continue Reading