CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms 07/11/2015 thruster power burpee (Time) For time 7 Rounds 7 Thruster 40/30 kg 7 Power clean 40/30 kg 7 Burpee over bar 15 min cap ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Training (No Measure) Couch Stretch Pigeon ground and elevated Seated straddle in to single leg fold Reverse forearm hold & pull through chest Scorpian with lower leg twist Isometric core Stability (No Measu ... Continue Reading

CrossFit D.E.C.K – CrossFit Tibia and up (No Measure) Roll back of heel up to calves Flip over to roll on top of shins (both legs or one at at time) Whilst facing floor, Place knee at right angle, foam roll inside of thigh Roll quads Skipping (No Me ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest Mash (No Measure) Mobility Ball in to chest on rig Barbell in to front shoulder Overhead opener/ straight arms and elbows up Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks ... Continue Reading

CrossFit D.E.C.K – CrossFit Mash and Roll (No Measure) Mobility Ball in shoulder blades, roll to arm pit Ball mash pecs Foam Roll Lats & Back Roam Roll Quads Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Pause Back Squat ... Continue Reading