CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 overhead squats 30 sec Sampson stretch each side 10 power snatch 5×5 sets of overhead squats working to starting weight. First set barbell. Overhead Squat (15 Minutes 3 x 3 @ 85%) 15/12/20 ... 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 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