CrossFit D.E.C.K – CrossFit Gymnastics Skills and midline warm up (No Measure) 3 Rounds for Quality 10 x Controlled Donkey Kicks to handstand hold 10 x Hip Burners over object seated with back against wall each side 15 Hollow Rocks 30 Second L-Sit H ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Mountain Climbers with reach 10 x Good Mornings 10 x Hollow Rocks Body Weight Power 1 (9 Minute EMOM) Spend the minute working on QUALITY of movement. Reps do not matter here. Focus is HIP po ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Single Leg Step alternate each round (can use weight ). Keep Driving Foot Planted. Kang Squats (No Stand up to keep quads fired up) ab filly (Time) In 6 minutes 2 Rounds 10 Alternat ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Hollow Hold Push up to plank Transfers Gymnastics Skills 2 (3 Rounds for reps) 9 Minute EMOM alternating 3 rounds 1 min Stadler leg lifts to plate/ object 1 min Donkey Kicks/ Handst ... Continue Reading

CrossFit D.E.C.K – CrossFit Cassnwit wod 2 (Time) 30-20-10 Object single arm devils swings / or just burpees if no object/object snatch Object overhead reverse lunge (can go heavier for this with a different object) V-ups X2 mountain climbers Then s ... Continue Reading