CrossFit D.E.C.K – CrossFit Deep Shoulder Warm-up (No Measure) 10 Shoulder Cranks (change plates) 10 single arm Kettlebell press (bell upwards- 5 each side) 10 Face-pulls Hang and hand warm up (No Measure) 3 x Pass Through Handstand plate circles Ha ... Continue Reading

CrossFit D.E.C.K – Midday Metcon 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 ... Continue Reading

CrossFit D.E.C.K – Midday Metcon AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank right side 30 sit-ups 30 bicycle crunches 15 V-ups 30 second left side plank Then Hollow rocks remaining time 6 min cap 18/11/2019 (Ti ... 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 Sunday sore sesh (No Measure) 5 rounds Power clean and jerk ladder 50-60-70-80kg 6 ring muscle ups 12 burpee over box wall