CrossFit D.E.C.K – CrossFit Foundations Foundations Origin (No Measure) 3 rounds. 1st round body weight 10 hip to halo 10 around the worlds 6 e/s upright row 6 e/s bent over rows 10 narrow stance deadlift & rotate side to side 10 goblet squats ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Foundations Origin (No Measure) 3 rounds. 1st round body weight 10 hip to halo 10 around the worlds 6 e/s upright row 6 e/s bent over rows 10 narrow stance deadlift & rotate side to side 10 goblet squats ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Workflow (Checkmark) 2 minutes bike. Legs and distance. 1 minute rest Out of the hole ball squats Aim for 3 sets Movement (Checkmark) 21-15-9 Med ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Foundations Legacy (Checkmark) Neck Rolls Arm twists -palm up/down Trunk twists -elbows high, slight lean Calf Raises -single leg, bent knees Rev ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Warm Up (Checkmark) Mobility flow 3x 10 Good Mornings 30 Second dead bugs 10 Glute Bridge Strength (Checkmark) 10-8-6-4-2 Plate Heel Elevated cyclist squats with 6kg Ball Double Kettlebell Deadlifts 1 x 10m Lu ... Continue Reading