CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Split Jerk (15 Minutes 5 x 2 @ 85%) Fran’s Sis (Time) 21-15-9 Push Jerk 60/40kg Bar Muscle Ups/ Strict pull up

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Pause Back Squat (15 Minutes 3 x 3 @ 70%) All 3 reps 2 second pause @parallel 2 second pause @ bottom Then stand Ali J (T ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 10 Arc to Hollow 10 Eagles 10 Single leg Glute bridge Bench Press (15 Minutes 5×5) Sat’dy wod’dy (AMRAP – Rounds and Reps) 24 Minute AMRAP in pairs 40 Burpee kettleb ... 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