CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 Minutes bike/ skip/ row then 3 x 10 x Single arm upside down kettle-bell press 10 x Plank shoulder taps 10x Hollow Rocks Push Press (3 x 3 – 75 %) 20 mins for both Push Jerk (3 x 3 – ... 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 Warm-up (No Measure) Tabata alternating Lizard legs Hollow rocks 03/09/2019 (3 Rounds for reps) 4 rounds Work 1 minute Min 1: 20 sit-ups Min 2: 15 kettlebell sumo deadlift high-pull Min 3: 15 goblet squats Min 4: 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat mobility (No Measure) 3x 30 seconds glute bridge pulse 30 seconds Sampson stretch 30 seconds bottom of squat 30 seconds saddle position Front Squat (20 minutes 5 X 3 @ 75%) 02/9/19 squat push clean (Time) 3 roun ... 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