CrossFit D.E.C.K – CrossFit Mash and Roll (No Measure) Mobility Ball in shoulder blades, roll to arm pit Ball mash pecs Foam Roll Lats & Back Roam Roll Quads AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank righ ... Continue Reading

CrossFit D.E.C.K – CrossFit Coach Stretch (No Measure) Spend one minute on each leg Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms5 Minutes with Bar only going through complex Overhead Squat (8 min EMOM) ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday option (Time) 2x 15 calorie bike 15 bar muscle ups 2x 20 toes to bar 20 burpee box jump overs Then 5x 10 burpee pull-ups 2 squat clean increasing weight Or (Time) 10-8-6-4-2 Squat snatch Bar muscle ups Then 2x 20 t ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats Bench Press (15 Minutes 3 x 10) Mini Murph (Time) For Time 800n Run Then 10 Rounds 5 Pull ups 10 Push up 15 Air Squats Then 800m Run ( Weight ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Jessie (4 Rounds for reps) 4 Rounds 4 minutes 400m Row 20 Wall balls Max Power clean 70/45 kg Rest 4 minutes