CrossFit D.E.C.K – CrossFit 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 clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts 20/15 kg CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time c ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 400m run 2x 10 lunges 10 arch to hollow Saturday bars (Time) In pairs 3x 30 Push Jerk 30 Power clean 60 /40kg 3x 20 Chest to Bar 20 Thrusters Then 100 Handstand push-ups

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes shoulder stability 10 push up 10 eagles 100m run Bench Press (5×4 – 70%) 15 minutes 03/03/2017 (2 Rounds for reps) 2 rounds for reps 90 second stations: 30 second transitions ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 slow air squats 30 seconds inch worms 10 arch to hollow Back Squat (3×7 -70%) 20 minutes 27/02/2017 (AMRAP – Rounds and Reps) 14 minute AMRAP 3 ring muscle ups 6 kettlebell swings 32 ... Continue Reading