CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Pinch grip challenge (Time) Who can hold two plates for the lo ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 60/60 Shoulders banded Chest opener 3x 15 Bent over YTA- 5 each position 10 Arnold press light db each arm 5 inch worm to push up Push Jerk (5 x 2 – 80%) 26/6/26 (Time) 12 Strict Pull-ups/Rin ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Couch Stretch 1 min each side 3x 10 Banded tricep push down 10 Mountain Climbers each side 100m Run Slow strength and skill (Checkmark) 4 Rounds 20 Hollow Rocks 10 Dumbbell Box Support tricep kick back ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 20 Cal Raises 20 Tib Raises 3x with stick then barbell 3 Clean Pull 3 mid thigh power clean 4 lunges 3 Strict Press then work to complex Curtis P complex (2 Rounds for weight) 10 min EMOM – incre ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Emu walk 10m 3x 10 Banded RDL into 10 Monster walks 10 Each side heavy kb suitcase march 10 Dead Bugs Deadlift (5 x 3 – 80% ) Semi semi 1 (Time) 18 hang power cleans 60/40kg 1 rope climb / 10 ... Continue Reading