CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups 10 Banded Lat Pull-downs 10 Kang Squats Push Press (15 minutes 3 x 10 @ 75%) Cals and more (5 Rounds for reps) 5 x 3 Minute Rounds Ride 12/8 Cals 10 Dumbbell Renegade Rows 10 Dumbb ... 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) 5 Rounds 5 Shrugs 5 Pul ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead 4 Warm up (No Measure) 3X 30 sec Bottom of the squat 30 sec Arch to hollow 30 sec Good Mornings Deadlift (20 Minutes 6×2 – 85% ) 23/02/2017 (Time) 1-10 Toes to bar Deadlifts 100/70kg burpees over the b ... Continue Reading

CrossFit D.E.C.K – CrossFit Back – Box warm up (No Measure) 3x 10 Kang Squats 10 Downward Dog to back arch 10 push ups Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches ... Continue Reading