CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder Rotations 30 banded lat pull-downs 2 x 5 upside down kettlebell press each side strict ttb/hspu skills (No Measure) 3 Rounds for Quality Pick a number strict toes to bar 15 Hollow Rocks pi ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids -5 () Mobilites (No Measure) 5 controlled limb spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second hollow hold 5 second superman 5 second hollow hold 5 second superman 5 second plank Kids become their ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Melbourne cup madness In partners Banded horse races RX+ extreme neighing Front Squat (6 x 2- 75 % for form) on first rep PAUSE for 2 seconds at bottom of squat second rep as per normal 6/11/18 (A ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle/ hip mobility 3x 10 Frog bridges 10 Squat to extension 10 push press Bear Complex (work to a heavy) Power Clean Front Squat Push Press Back Squat Second Push Press 05/11/2018 (Time) Oc ... Continue Reading

CrossFit D.E.C.K – CrossFit Slowish down sunplay (No Measure) 3 rounds 10 ring muscle ups 20 kettlebell box step ups 30 dumbbell split lunges (15 each side) 40 gymnastics crunches