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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating 2 Rounds: Active Squat hold 2 Rounds: Slow Squats 2 Rounds: Squats 2 Rounds: Jumping Squats Clean and Jerk (15 Minutes build in weight ) 1 Clean (2 Second pause in catch) 1 Hang Cle ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 20 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Plank Jump Outs 20 Bicycle Crunches 20 Hollow Rocks 20 Knees toget ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Side plank to reach 10 Kang Squats 10 Inchworms Back Squat (15 Minutes – 8 Sets) 1 1/2 + 1 Squat Rep 1 Pause at bottom, drive back to parall and pause. Back down, then up. Rep 2 is normal ... Continue Reading