CrossFit D.E.C.K – Competitor Training Warm-up (No Measure) 30 sec superman. Keep head relaxed, squeeze shoulderblades 30 sec superman to plank in to downward dog toe tap 30 sec scorpian, thoracic twist 7 minute fun (AMRAP – Rounds and Reps) A ... Continue Reading

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Queens birthday (Time) 5 rounds 800m run 6 strict pull-ups/ bent over rows each arm 20 goblet squats 20 object snatch

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 06/06/2020 (AMRAP – Reps) 400m Run 2 rounds 20 thrusters 40 lateral jumps 200m Run 2 rounds 5x 10 stair jumps 20 jumping jacks 200m Run 2 rounds 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Shouder taps 10 Floor facing angles with light objects 5 x each arm 1/2 Lunge strict press Push Press (12 Minutes 3 x 5) Aim for all at same working weight 05/06/2020 Barbell Free Shoulders (3 ... 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