CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata (alternating) -V hold Flutter kicks -Plank to top of push up transfers 11/09/2019 Midday Sweatcon Metcon (Time) 150 Kettlebell Swings *every 30 Seconds complete 5 Goblet Squats with kettle ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes hip/ ankle mobility 2x 10x Kang squats 10x kossak squats 10x alternating single leg glute bridges 10x slow bird dogs Back Squat (4 x 2- 85 % ) 20 Minutes 10/9/2019 Open Prep 1/ allstars ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3 Rounds 8/6 Calorie bike 1 x lap 3 point shuttles 10/09/2019 Metcon mania (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 Ring Rows 10 Push-ups 20 Slam balls 20 Fast feet to ball 60 Mountain ... 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 – Midday Metcon Warm-up (No Measure) Tabata Gymnastics crunches Plank hold taps 09/09/19 midday metcon (Time) 3 rounds 400m row/ 800m ride 30 ball squats 20 box jump/step ups 10 down ups 20 min cap Midday metcon quads and core (Time ... Continue Reading