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 Sweatercize (Time) 2x 20 calorie machine 15 bar muscle ups 2x 20 chest to bar pull-ups 30 burpees 2x 10 ring muscle ups 20 deficit kettlebell sumo deadlifts Then 21-15-9 Toes to bar Double dumbbell burpee power clean 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Futsal warm up shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5x Snatch Pull 5 x Power Snatch 5 x Snatch balance 5 x Overhead Squats 5 x Snatch Snatch (12 MInute EMOM) 2 Minutes: same weight for set 1 x snatch Pull 1 x Power snatch 1 x snatch balance 1 x Ove ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/hip mobility 3x 10 cleans 10 front squats 10 push jerks Clean (15 minutes 6 x 3 – 70%) 1 clean – 2 second hold in catch 1 hang clean 1 push jerk 12/05/2021 (Time) 50 bar muscle u ... Continue Reading