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 Shoulder Skill Warm up 2 (No Measure) 3x 5-10 x Bottom of Ring Dip swing 5 -10 x top of Ring dip Swing 10 x Shoulder taps Strict Toes-To-Bar (3 x 3) Strict Pull up (3 x 3) Strict Pull up 17/08/2019- Open Prep 3 (6 Rounds ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 30 second iron chair 30 second hollow hold 30 plank shoulder taps 17/09/2019 midday sweatcon (Time) 3 rounds 1km bike 20 down ups 30 plate ground to overhead 40 sit-ups 25 minute cap The Calm ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch (1 x 1 ) Max out Clean and Jerk (1 x 1 ) Max out

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata alternating Air squats Skipping 16/09/2019 (Time) 2000m row Every second minute complete – 5 ring rows -10 push-ups -15 squats Plank it (No Measure) 2 minutes plank Rest 2 minutes 2 ... Continue Reading