CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Shoulder Build (10 Min ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilites with birddog (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 3 Rounds 10 Second plank Right 10 Bird Dog (opposite arm & leg) 10 Second plank Left 10 Second hollow hold 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Muscle-ups (5 Minutes Max Effort) Scale is max strict pullups or banded pullups then complete same reps of push-ups or r ... Continue Reading

CrossFit D.E.C.K – CrossFit Hollow Superman Squat (No Measure) 3x 15sec Hollow Hold 15sec Superman Hold 30sec rest 30sec toes to wall, hands overhead air squat 30sec rest Power Clean (12 Minute EMOM) Build to heavy 1x High hang shoulder shrug 1 x Ha ... Continue Reading

CrossFit D.E.C.K – At Home Training Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Metcon (AMRAP – Reps) Minute 1 Double ... Continue Reading