CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 1 Minute each side couch stretch 3x 10 Change plate 3 Position Raise forward, middle, lateral 10 Scap Pull-Ups 5 Kang Squats into 5 Slow controlled Squats 5 Single Leg hop over line each side Back Squa ... Continue Reading

CrossFit D.E.C.K – CrossFit Metcon (4 Rounds for reps) 4 rounds of 8 minutes work with 2 minutes rest 1000m run to start every station 1) max effort wall balls 9/6kg 2) max burpees 3)max effort walking lunges 22.5/15kg 4) max effort calorie machine ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Thruster (12 Minutes to find a heavy Hang Clean Thruster ) 3/10/2026 (AMRAP – Rounds & Reps) In Pairs 20 Min AMRAP 100 double unders 80 alt dumbbell snatch 22.5/15kg 60 toes to bar / sit-ups 40 double dumbbell ... 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