CrossFit D.E.C.K – Midday Metcon 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 Rotation ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Strict Toes-To-Bar (9 Minute Alternating EMOM) Strict Pull up (9 Minute Alternating EMOM) Strict Pull up Ring Dips (9 Min ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Shoulder Press (10 Minutes 5 x 5) 06/08/2019 (AMRAP – Rounds and Reps) 12 Minute AMRAP 40 Skips 20 Sit ups 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Front Squat (20 minutes 4 x 4 @ 85%) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted AB 4 (No Measure) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 p ... Continue Reading