CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes hip/ ankle mobility 2x 10x Kang squats 10x kossak squats 10x alternating single leg glute bridges 10x slow bird dogs Back Squat (4 x 2- 85 % ) 20 Minutes 10/9/2019 Open Prep 1/ allstars ... 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 Sweatercize (Time) 2x 20 calorie machine 15 bar muscle ups 2x 20 chest to bar pull-ups 30 burpees 2x 10 ring muscle ups 20 deficit kettlebell sumo deadlifts Then 21-15-9 Toes to bar Double dumbbell burpee power clean 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Futsal warm up 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 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5x Snatch Pull 5 x Power Snatch 5 x Snatch balance 5 x Overhead Squats 5 x Snatch Snatch (12 MInute EMOM) 2 Minutes: same weight for set 1 x snatch Pull 1 x Power snatch 1 x snatch balance 1 x Ove ... Continue Reading