CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Push bike lunge (AMRAP – Rounds) 10 minute team relay 20 Push ups 15 cal ( bike ) 10 Meter Lunge walk 09/06/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Hatch Cycle Front Squat (Week 4-2) 5 reps 60% 5 reps 65% 5 reps 70% 5 reps 70% Hatch Cycle Back Squat (Week 4-2) 8 r ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 active shoulders 10 arch to hollow 10 air squats Ring Dips (6 Minutes 3 Rest for quality) Power Snatch (10 Minute EMOM ) 1-3 min 2 snatch dead-lift with shrug 2 hang snatch pull 3-6 min 1 snatch ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow L-Sit Pull-ups (6 Minutes Alternating EMOM ) Strict Toes-To-Bar (6 Minutes Alternating EMOM ) Push Jerk (15 Minutes heav ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Hatch Cycle Front Squat (Week 4-1) 5 reps 70% 5 reps 75% 5 reps 80% 5 reps 85% Hatch Cycle Back Squat (Week 4 ... Continue Reading