CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 power cleans 10 slow controlled squats focusing on extra quad flex 10 Ben butterfly prince swings Power Clean (8 minute EMOM- 75%) 1 deadlift 1 power clean 1 hang power clean 4 minutes to bu ... 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) Bear Crawl Shoulder Tap ... Continue Reading

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