CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 20 leg and arm plank lifts 10 slow pushup to extension 20 handstand scapula raises 3x 10 Pass Through lunge twist 10 Power Snatch 10 overhead squats Overhead Squat (12 Min EMOM) 3 Min @ 50% ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms 07/11/2015 thruster power burpee (Time) For time 7 Rounds 7 Thruster 40/30 kg 7 Power clean 40/30 kg 7 Burpee over bar 15 min cap ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Training (No Measure) Couch Stretch Pigeon ground and elevated Seated straddle in to single leg fold Reverse forearm hold & pull through chest Scorpian with lower leg twist Isometric core Stability (No Measu ... Continue Reading

CrossFit D.E.C.K – CrossFit Tibia and up (No Measure) Roll back of heel up to calves Flip over to roll on top of shins (both legs or one at at time) Whilst facing floor, Place knee at right angle, foam roll inside of thigh Roll quads Skipping (No Me ... Continue Reading