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 AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunche ... Continue Reading

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 AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle cr ... 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

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 – CrossFit Ded (Time) 20-1 400m run Alt each round between -hspu – ttb – c2b – bar muscle ups Burpees *Entirely optional. If you did linchpin sat def do not do this haha. Or change it slightly.