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 Warm-up (No Measure) Tabata Hollow Hold Active Bottom of Squat Hold Clean and Jerk (10 Minute EMOM) 0-4 Minutes: 1 Power Clean 1 Front Squat 2 Push Jerk 5-8: 1 Squat Clean 2 Push Jerk 9-10: 1 Squat Clean and Jerk Increase ... Continue Reading

CrossFit D.E.C.K – CrossFit Tri warm up (No Measure) 3 rounds 10 skull crushers 15 Arc to hold (slow ) 20 sec Bottom of Push up Strict Toes-To-Bar (3 Minute EMOM Max Reps) Ring Dips (3 Minute EMOM Max Reps) Happy Birthday Fee (Time) For Time Buy in ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip/ Ankle mobility AB 21 (AMRAP – Reps) In 6 Minutes Complete 2 Rounds 20 Weighted Floor Sweepers 20 Plank Jump Outs 20 Alternating Gymnastics Crunches 20 V-ups Max Effort Russian Twists Back S ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday AC 2 (Time) 30 handstand push-ups 30 chest to bar pull-ups 30 burpee box jumps 20 deficit handstand push-ups 20 bar muscle ups 20 burpee box jumps 10 even more deficit handstand push-ups 10 bar muscle ups 10 burpee ... Continue Reading