CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle/ hip mobility 3x 10 Frog bridges 10 Squat to extension 10 push press Bear Complex (work to a heavy) Power Clean Front Squat Push Press Back Squat Second Push Press 05/11/2018 (Time) Oc ... Continue Reading

CrossFit D.E.C.K – CrossFit Slowish down sunplay (No Measure) 3 rounds 10 ring muscle ups 20 kettlebell box step ups 30 dumbbell split lunges (15 each side) 40 gymnastics crunches

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Push-ups 10 Power Snatch 10 change plate bent over flyes Bench Press (4 x 3 – 85 %) Immediately after superset with 10x barbell rows – light for slow and controlled form 20 minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded shoulder mobility then 3x 10 Hollow rocks 10 Plank to top of push up transfer 10 Mountain Climbers Tabata Strict Toe To Bar (AMRAP – Reps) 8 x 20 second Alternating Rounds Stric ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 alternating table stretch then 5x extension to catch 10 power cleans 10 front squats 10 push jerk Clean (Every 30 Seconds for 6 Minutes (12 Rounds) 1 Squat clean 2 Front Squats 1 Push Jerk 65% ... Continue Reading