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

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 Warm-up (No Measure) 3 x 1 Turkish get up each arm 10 Supine/floor extended object press each arm 10 Squats Split Jerk (12 Minutes work to a heavy complex) 1 Power Clean 1 Hang Squat Clean with 2 second pause in receiving ... 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