CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips AB 21 (AMRAP – Reps) In 6 Minutes Complete 2 Rounds 20 Weighted Floor Sweepers 20 Plank Jump Outs 20 Alternating ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 3 Jefferson Inch worms 5x Mountain Climbers with reach each side 10 Squats (round 1 slow, round 2 normal, round 3 jumping) Squat Clean (8 Minute EMOM- All at same weight) 1 Squat Clean (with pause ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday 14.6.20 (Time) 15 squat snatch/ squat cleans 30 chest to bar pull-ups/ X2 bent over rows 10 squat snatch/ clean (increase weight) 20 bar muscle ups/X 2 push-ups 5 squat snatch (increase weight) 10 bar muscle ups/ X ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata bottom to bottom air squats (AMRAP – Reps) 8 Rounds 20 seconds Air Squats Rest 10 seconds in bottom of Squat Turkish Get Up Welcome back (Time) For time 40-30-20-10 Devil swings Goblet Squats Run 400m30 min c ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Lunge and twist 10 Half Lunge Strict Press with object 9 Minute EMOM (No Measure) Minute 1: Strict Pull-ups/ Bent over Rows with object Minute 2: Strict Toes to Bar/ Weig ... Continue Reading