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 – Midday Metcon 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 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday 3.11.19 (Time) 10-1 Bar muscle ups Renegade rows 2x 22.5/15kg Then 2x 10 ring muscle ups 5 squat cleans 75kg 20 chest to bar pull-ups 10 strict handstand push-ups Sun 4.11 (Time) 2 rounds 6 hang squat cleans 90/65k ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Saturday Balls 2.0 (AM ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 ... Continue Reading