CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Push-ups 10 Power Snatch 10 change plate bent over flyes Bench Press (4 x 3 – 85 %) Immediately after superset with 10x barbell rows – light for slow and controlled form 20 minut ... 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 – Midday Metcon Warm-up (No Measure) Tabata alternating Lizard legs Hollow rocks 03/09/2019 (3 Rounds for reps) 4 rounds Work 1 minute Min 1: 20 sit-ups Min 2: 15 kettlebell sumo deadlift high-pull Min 3: 15 goblet squats Min 4: 20 ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Shoulder Press (10 Minutes 5 x 5) 06/08/2019 (AMRAP – Rounds and Reps) 12 Minute AMRAP 40 Skips 20 Sit ups 20 Kettlebell swing ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Strict Toes-To-Bar (9 Minute Alternating EMOM) Strict Pull up (9 Minute Alternating EMOM) Strict Pull up Ring Dips (9 Minute Alternating ... Continue Reading