CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Back Squat (3 x 3- 75% 2 x 2 – 80% Slow eccentri ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Cherish Mobility to Vitality #2 (Checkmark) Smooth pursuits follow an object side to side move head Follow up and down with head Keep head still and repeat with only eyes moving Head roll half circles left the ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Cherish Mobility to Vitality #1 (Checkmark) Five finger motions. Start with pinky Wrist articulations. Clasp fingers. Waves. Palms in/out Wrist spins. Slow manipulations Elbow spins. Deliberate rotations. Palm ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Foundation Legacy (Checkmark) Lazy 8’s Hips Emu walks Calf raises Knee lifts Inch worms Straight leg lifts 90/90 legs Single leg glute bridge Kneeling on heels to half kneel Barbell Free Leg Burn (AMRAP R ... Continue Reading

CrossFit D.E.C.K – CrossFit Foundations Wrist by Ed Morrison (Checkmark) Clasp hands together spins. Clockwise & anti Wrist waves. Fingers interlocked use arms in waves Interlock finger stretch to chest and flip to palms out Wrist torsion. Manu ... Continue Reading