CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Shuttle warm up (No Measure) Two teams Cross shuttles 2,4,6,8 shuttles2x cross rest 1 x shuttle rest race 1 x cross 1 x shuttle Hatch Cycle Back Squat (we ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Muscle-ups (5 Minutes Max Effort) Scale is max strict pullups or banded pullups then complete same reps of push-ups or r ... Continue Reading

CrossFit D.E.C.K – CrossFit Hollow Superman Squat (No Measure) 3x 15sec Hollow Hold 15sec Superman Hold 30sec rest 30sec toes to wall, hands overhead air squat 30sec rest Power Clean (12 Minute EMOM) Build to heavy 1x High hang shoulder shrug 1 x Ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Hatch Cycle Front Squat (week & ... Continue Reading

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Strict Toes-To-Bar (6 Minute Alternating EMOM) L-Sit Pull-ups (6 Minute Alternating E ... Continue Reading