CrossFit D.E.C.K – CrossFit Deep Shoulder Warm-up (No Measure) 4 x 10 Shoulder Cranks (change plates) 10 Face-pulls 4 x 10 Single leg Kettlebell Deadlift 1 x Handstand plate circles Deadlift (20 Minutes 6 x 3 @75%) Pink week 5 (AMRAP – Rou ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5 Push Press 5 Kang Squats 5 Beat Swings 5 Power Snatch Push Press (15 minutes 3 x 5 @ 75%) Pink Week 4 (Time) For Time 21-15-9 Power Snatch 40/30kg Pull up Then 18-30-42 Air Squat Sit up Push ... 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 Tabata Squat legs to knees wall climbs Row Fun (Time) 30 seconds row 8 bur ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 50 (AMRAP – Reps) in 6 Minutes 2 Rounds 20 Hollow Rocks 20 Marching V-ups 20 Military Sit-ups (knees together wrists to knees) 20 Feet Over Object M ... 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 Shoulder Stamina (5 Mi ... Continue Reading