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

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Split Jerk (15 minutes 5 x 2 @ 85%) 4 Rounds for Fun (4 Rounds for reps) Round 1 and 3 5 Minute AMRAP 5 Cleans 5 Jerks 20 Sit u ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Power Clean (15 minute ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 10/8 calorie bike 1x 3 part down up shuttle Increase intensity each round Midday Rowing Helen (Time) 3x 400m row 21 kettlebell swings 12 ring rows Burpee Box Overs (AMRAP – Reps) 5 minut ... Continue Reading