CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 Minutes Skipping then 3x 10 x Good Mornings 10 x hang power snatch 10 x lunge and twist Hang Power Snatch (10 minute EMOM) Work to heavy Complex 2 x Snatch Grip Deadlift 2 x Hang Power Snatch 19/12/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilites with birddog (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 3 Rounds 10 Second plank Right 10 Bird Dog (opposite arm & leg) 10 Second plank Left 10 Second hollow hold 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Turning 13 Niki the teenager…!! Happy Early Birthday! (Time) Buy in ... 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 Warm-up (No Measure) 3 x 8 x Jumping Jacks 5 x Split Squat (split Jerk stance) 5 x Split Jerk (pause on dip/ Pause on ... Continue Reading