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) Reverse Tabata Air Squat 10:20 work rest. Midday metcon 28/08/19 (Time) 18 med-ball cleans 18 gymnastics crunches 21 slam balls 21 down ups 24 med-ball cleans 24 gymnastics crunches 27 slam balls ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilites with birddog (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 3 Rounds 10 Second plank Right 10 Bird Dog (opposite arm & leg) 10 Second plank Left 10 Second hollow hold 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) We are doing both wods! As always change any movements you want to change or do whatever you would like. Non coached session. Filthy 150 wod 2 (Time) 21-15-9 Bar muscle ups Back squats 90/60kgRest 5 m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 power cleans 10 front squats 10 push jerks 10 arch to hollow Team Randy Savage (Time) In partners 5 rounds 12 power cleans 70/45kg 12 front squats 12 push jerk 10 toes to bar 10 chest to bar pul ... Continue Reading