CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 1/2 Lunge hold with strict press (5 each side) Press with same arm as extended knee 10 Good mornings 10 slow controlled eccentric squat explosive up Clean (8 min EMOM) Start very light build to ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Bring Sally up top of push up to plank 02/05/2020 (Time) 40-30-20-10 Burpees Wall-balls/ Object Thrusters Kettlebell Swings / Object Swings 800m Run (Time) Max Effort 800m RunChoose this or Sit-ups Kn ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Abbzercise 2 (AMRAP – Rounds and Reps) 6 Minute “Abs”RAP 5 Floor Sweepers controlled 10 Seated leg raises 15 Sit-ups Push Jerk (12 Minutes) ... 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) Alternating Tabata Active Bottom of Squat hold Side Plank (swap side each round) Clean (12 Minutes – 5 x 2 Segmented Clean pull + Clean) 1 Segmented Clean pull – Pause Below Knees – ... Continue Reading