CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Kang Squats Hollow Hold Back Squat (15 Minutes 4 x 5 with 3 Second Hold) Barbell Free Legs and Buns- 15 Minutes (No Measure) 3 Rounds 10 Object squats with a 3 second hold. Explosiv ... Continue Reading

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) 3x 10 object single arm press each side 10 bent over Y/Ts 10 plank shoulder taps Push Press (15 Minutes 5 x 5 ) Or Gymnastics Pressing Skill (5 Rounds for reps) 15 Minutes for 5x Sets Max Effort Stric ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Glute walk outs or 20 Second Glute bridge 5m Duck walk 5 Inch Worms Deadlift (12 Minutes- 3 x 8 ) As heavy as possible with plates available or 65% Barbell Free Leg and Glutes (No Measure) 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Midline madness 1 (AMRAP – Rounds and Reps) 6 minute AMRAP 20 reverse crunches 20 hollow rocks 20 side to side h ... Continue Reading