CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle/ Hip mobility 3x 10 x Front Squats 10 x Power Cleans 10 x Push Jerk Clean and Jerk (11 Minute EMOM) 2 Minutes (same weight) 2x Cleans 2x Push Jerk Rest 1 Minute 2 Minutes (Same weight) ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Ab 7 (Time) 10 – 1 V-ups (Complete 1 wall climb between sets) 6 Minute Cap 13/08/2019 (AMRAP – Re ... 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 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 – CrossFit Sun day fun play (Time) 3 rounds 20 toes to bar Snatch ladder 45/50/55/60kg 10 ring muscle ups/ 20 ring dips Ball to box ladder 30/35/45/70kg 20 calorie row Sunday (Time) 3 rounds 15 toes to bar 5 increasing snatch 50/55/ ... Continue Reading