CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 x Shoulder rotations each side 2 x Minutes Hip Mobility 3 x ( Round 3 with barbell) 5 x Shrug 5 x High Hang Snatch 5 x power Snatch 5 x Overhead Squats 5 x Snatch Snatch (10 EMOM) 1x snatch mid thi ... Continue Reading

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Back Squat (25 minutes 4 X 8 – 75% ) 14/11/2019 (3 Rounds for reps) 3 X 4 minute rounds: 4 minutes rest 15/10 calorie ... 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 – Midday Metcon 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 ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Reverse Tabata Air Squat 10:20 work rest. Midday metcon 28/08/19 (Time) 18 med-ball cleans 18 gymnastics crunches 21 slam balls 21 down ups 24 med-ball cleans 24 gymnastics crunches 27 slam balls ... Continue Reading