CrossFit D.E.C.K – CrossFit Press & Pull (No Measure) 5 minutes Shoulder mobility then 3 x 30 sec Scorpions 30 sec Arc to hollow 30 sec shoulder press Push Jerk (15 minutes 3 x 4 @ 75%) Partner Saturday bells (AMRAP – Rounds and Reps) ... Continue Reading

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 Warm-up (No Measure) 3X 30 seconds bottom of the squat 30 seconds arch to hollow 30 sec kettlebell deadlifts Bench Press (20 minutes 6×2 – 90%) 23/02/2017 (Time) 1-10 Toes to bar/ Bar Muscle Ups Deadlifts 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 egg flips 10 Mountain Climbers 10 power clean and jerk 6 Minute EMOM (max reps) Handstand Walk for meters (odd) hollow rocks (even) 23/02/2022 (Time) 5 Rounds 20 Kettlebell Swings 24/16kg 20 Fro ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 mins banded ankle mobility 3X 10 power cleans 10 front squats 10 arch to hollow Clean (10 Minute E2MO2M Find Weight For WOD) 1 x Clean 4 x Front Squat Liza It’s Your Birthday Day (Time) In 2&# ... Continue Reading