CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow AB 48 (AMRAP – Reps) 6 Minutes 2 Rounds: 20 Weighted legs elevated crunches 20 Weighted Floor Sweepers 20 alternat ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up 2 (No Measure) 3x 30 sec Pass Through 30 sec Reverse pass through 30 sec Over Head Squat Bear Complex (20 Minutes To Find Heavy 1 Rep Max) Power Clean Front Squat Push Press Back Squat Second Push Press 0 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 6 rounds 15 wall balls 10 toes to bar/v-ups/crunches 5 burpee box jump overs

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow EMOM Saturday 2 (6 Rounds for reps) 6 x 6 minute EMOM Min 1 – 10 Benchpress 60% Min 2 – 20 SDHP 32/24 kg ... Continue Reading