CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Pass Through 10 reps Push Press 10 reps Star Jumps Breast Cancer Squats (No Measure) 55 Squats Push Press (20 Minutes 6 x 3 @ 80%) 06/02/2017 12 Min Clean push pull (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving Warm-up 3 (No Measure) 3x 10m side to side 10 Air squats 10m Heels to bottom 10 Arc to Hollow 04/02/2016 (Time) In partners 800m run together 150 thrusters 60/40kg 800m run together *Every break both partners must ... 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 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 hanging L sit Clean (10 Minute EMOM ... 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