Courage, Commitment, Community.

Start Today 



CrossFit D.E.C.K – CrossFit

Stretch (No Measure)

5 Minutes

Ankle Mobility

Med ball or dumbbell slow controlled squat

Strict Toes-To-Bar (6 Minute Alternating EMOM)

Strict Pull up (6 Minute Alternating EMOM)

Strict Pull up

Overhead Squat (15 Minutes 3 x 2 @ 75%)

Amanda v.2 (Time)


Ring Muscle Ups

Squat Snatch 70/45kg

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side



Leave a Reply

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>