CrossFit D.E.C.K – CrossFit Snatch (25 MInutes 1 x 1 ) Max out Clean and Jerk (25 Minutes 1 x 1 ) Max out

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Static warm up (No Measure) 6 Minutes’ 30 sec Bir ... Continue Reading

CrossFit D.E.C.K – One on One Coaching Mobilize & Stay Flexi (No Measure) Mobilities- work end range of motion Tall jumps to shake the system Jefferson curl to inchworm Push up positions x3 Curl back to standing Wide leg rainbow walks Windmills ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up 3 (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers Front Squat (15 Minutes 5 x 1 @ 90 %) Tori (Time)