CrossFit D.E.C.K – CrossFit Covid Friendly Flow (No Measure) 30 Non weighted Bent over Y/T’s 30 Second Chest/shoulder/ hip opener each side 10 Floor facing Wall angles 3x Jefferson Curls wrist mobilities Mountain Climber with reach Frog to cro ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips AB 21 (AMRAP – Reps) In 6 Minutes Complete 2 Rounds 20 Weighted Floor Sweepers 20 Plank Jump Outs 20 Alternating ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 3 Jefferson Inch worms 5x Mountain Climbers with reach each side 10 Squats (round 1 slow, round 2 normal, round 3 jumping) Squat Clean (8 Minute EMOM- All at same weight) 1 Squat Clean (with pause ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday 14.6.20 (Time) 15 squat snatch/ squat cleans 30 chest to bar pull-ups/ X2 bent over rows 10 squat snatch/ clean (increase weight) 20 bar muscle ups/X 2 push-ups 5 squat snatch (increase weight) 10 bar muscle ups/ X ... Continue Reading

CrossFit D.E.C.K – CrossFit Happy 7th DECK (No Measure) 7 rounds 7 squats 7 star jumps Run 200m 7 rounds Single arm devil press into hang clean & jerk each arm Run 200m 7 rounds 7 kb swing 1 stair sprint Run 200m 7 front squats 7 shoulder to ov ... Continue Reading