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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Lunge and twist 10 Half Lunge Strict Press with object 9 Minute EMOM (No Measure) Minute 1: Strict Pull-ups/ Bent over Rows with object Minute 2: Strict Toes to Bar/ Weig ... 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 – Competitor Training Warm-up (No Measure) 30 sec hollow hold on rig 30 sec arch to hollow (beat swings) 30 sec leg lifts (mimic strict toe2bar) 3 rds Ymca Bent over flys Single armpress. Both arms in air Repeat hammer time 10x supi ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility 3x 10 Kang Squats 10 Cossack squats 3 Jefferson Inchworms Back Squat (15 Minutes – Stamina Squats 5 Sets) 2 Front Squats 4 Back Squats If you have a rack rerack between front ... Continue Reading