CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility 3x 6 Kang Squats 10 Plank Shoulder taps 10 Jumping Squats Back Squat (6 x 3 – 75 % 2 Second Pause at Bottom) 20 Minutes Games final workout (Time) Grace ( 30 Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Banded Lat Pull-down Single leg dead-lift Strict Pull up (4 Minute EMOM) Strict Pull upEvery Break Complete 10 V-ups before continuing where left off 20/08/20 (4 Rounds for reps) 4 ... 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) 2 x 3 Jefferson Curls 10 Single Leg Glute Bridges (5 each side) 10 Dimond Push ups Happy Birthday Blakey you ripper!!! (AMRAP – Rounds and Reps) 15 Rounds for time 1 00 meter run 8 Pull ups 8 Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Squats 10 Power Cleans (work to squat cleans) 5 Split Jerks Pause in dip and receiving position 5 Split Jerks Clean and Jerk (10 Minute EMOM – 70 % of Clean and Jerk) 1 Power Clean 1 ... Continue Reading