CrossFit D.E.C.K – CrossFit Covid Friendly Flow (No Measure) 30 Non weighted Bent over Y/T’s 30 Second Chest/shoulder/ hip opener each side 10 Floor facing Wall angles 3x Jefferson Curls wrist mobilities Mountain Climber with reach Frog to cro ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) Air squat fave foods Windmill lunge Jump around Inchworms Metcon (Time) 6 minute AMRAP 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Banded Lat Pull-downs L- Sit Hang Strict Toes-To-Bar (6 Minute Alternating EMOM ) Strict Pull up (6 Minute Alternating EMOM ) Strict Pull up 21/07/2020 (4 Rounds for reps) 4 x 4 Min ... Continue Reading

CrossFit D.E.C.K – CrossFit Kimstrong 3.0 Workout 1 (AMRAP – Reps) 10 Minute AMRAP One movement for one movement 10 Toes to Bar /20 Knees to chest 5 Burpee box jump over 5 Dumbbell Hang to Overhead 22.5/15kg Kimstrong 3.0 Workout 2 (AMRAP R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 8 Plank Side Reach 8 Becky Jumps 8 Air Squats 8 Cartwheels/plank shoulder taps Push Press (15 minutes 4 sets- 70 %) 3 front squats 3 push press Happy Birthday coach BECKY!!!! (AMRAP – Rou ... Continue Reading