CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 1 Minute each side Couch Stretch Hip/ Ankle Mobility 3x 10 Clam Shells each side Slow Controlled 10 Single Leg Glute Bridges (5 e/s) Back Squat (20 Minutes 5 x 3 – 65%) Pause 2 Seconds on de ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 1/2 Lunge upside down kettlebell Press (5 e/s) 5 Crocodile Roll to Superman to V-up 10 Lunge with twist Toes-To-Bar (Every 30 Seconds for 5 Rounds ) Pick a number to hold- your score is lowest ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Banded Lat Pull Downs Donkey Kicks/ Handstand Hold/ Pike Rock forward Strict Pull up (5 Minutes Max effort ) Strict Pull upEvery Break complete 2 x 5m Handstand walk / Bear Crawl 29 ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles AB 48 (AMRAP – Reps) 6 Minutes 2 Rounds: 20 Weighted legs elevated crunches 20 Weighted Floor Sweepers 20 alternating Gymnastics Crunches 20 Plank Jump ... Continue Reading