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 Clean warm up ( ... 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 Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press2 Minut ... 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 AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank righ ... Continue Reading

CrossFit D.E.C.K – CrossFit Coach Stretch (No Measure) Spend one minute on each leg Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms5 Minutes with Bar only going through complex Overhead Squat (8 min EMOM) ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday option (Time) 2x 15 calorie bike 15 bar muscle ups 2x 20 toes to bar 20 burpee box jump overs Then 5x 10 burpee pull-ups 2 squat clean increasing weight Or (Time) 10-8-6-4-2 Squat snatch Bar muscle ups Then 2x 20 t ... Continue Reading