CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over 15/08/2019. Bikes. Boxes. Balls (4 Rounds for reps) 4 Rounds for Time In 4 minutes 20/15 Calorie Ride 20 Double Ke ... Continue Reading

CrossFit D.E.C.K – CrossFit Teens Warm-up (No Measure) Zombie run…. If Mr Sir head catches you 7 minutes of burpees….if your survive….5 7 minutes burpees teens (AMRAP – Reps) 7 minutes of burpees to a 6″ target Rx + bur ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ 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 Warm-up (No Measure) 3 rounds 10 shoulder ta ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle/ Hip mobility 3x 10 x Front Squats 10 x Power Cleans 10 x Push Jerk Clean and Jerk (11 Minute EMOM) 2 Minutes (same weight) 2x Cleans 2x Push Jerk Rest 1 Minute 2 Minutes (Same weight) ... Continue Reading