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 Bottom of Squat hold with Plate Hollow Rocks Back Squat (20 Minutes 6 x 3 – 80 %) 03/03/20 (3 Rounds for reps) 15 Minute EMOM Min 1: 10 Push Press 50/35kg Min 2: 20 Kettlebell Swings ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility 3x 10 x Kang Squats 10 x Power Cleans 10 x Split Jerks Clean and Jerk (Every 40 Seconds for 10 Rounds) 1 Squat Clean 1 Hang Squat Clean 1 Split Jerk All at same weight Celebrate li ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional or you do you (Time) 20-15-10 Bar muscle ups Calorie row 10-15-20 Strict Handstand push-ups Calorie bike 5 rounds 10 chest to bar pull-ups 10 double dumbbell burpee power cleans 2×22.5/15kgBroken vers ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Ready (No Measure) 3 x (3rd with barbell) 5 x Snatch Pull 5 x Power Snatch 5 x Overhead Squats 5 x Snatch Balance Snatch (15 Minutes to work up to a heavy complex) 1 Snatch 1 Hang Snatch 1 Snatch Balance 1 Overhead ... Continue Reading