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+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Fun (Time) 10 min EMOM 30 mountain climbers 20 lateral jumps over kettlebe ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip/ Back/ Quad Mobility 2 x 10 Slow Controlled Squat into 10 Jumping Squat Back Squat (20 Minutes 6 x 1 @ 90%) 15/11/2020 (4 Rounds for reps) 4 x 4 Minute Alternating Rounds Rounds 1 + 3 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip/ Ankle mobility 2 x 5 x Power Cleans 5 x Squat Cleans 10 x Lunge and twist Power Clean (Every 90 Seconds : 3 x Power Cleans ( 4 Rounds) Reset each Rep Build to a heavy set Squat Clean (Every 90 Se ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday. Do this or whatever you like. Or change movements. (Time) 3 rounds 12 bar muscle ups/double dumbbell renegade rows 12 double kettlebell/ dumbbell hang power clean and jerks 3 rounds 8 ring muscle ups/ 16 ... Continue Reading