CrossFit D.E.C.K – CrossFit Sun day fun play (Time) 3 rounds 20 toes to bar Snatch ladder 45/50/55/60kg 10 ring muscle ups/ 20 ring dips Ball to box ladder 30/35/45/70kg 20 calorie row Sunday (Time) 3 rounds 15 toes to bar 5 increasing snatch 50/55/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 6x Laps burpee down ups Then 3x 10x banded lat pulldown 10x banded monster walks (5x each side) 5x push jerks 5x front squats 5x power clean 10/08/19 (Time) 20 push jerk 80/55kg 50 double unders 40 de ... 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 The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 ... Continue Reading