CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m Handstand Walk (Spend 10 minutes on handstand walk practice) Olympic ... Continue Reading

CrossFit D.E.C.K – CrossFit Press & Pull (No Measure) 5 minutes Shoulder mobility then 3 x 30 sec Scorpions 30 sec Arc to hollow 30 sec shoulder press Shoulder Press (5 x 5) 20 minutes to complete 5×5 @60% Pauly (Time) 30 air squats 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Bear Complex (EMOM for 8 Minutes) Power Clean Front S ... Continue Reading

CrossFit D.E.C.K – CrossFit “What would life be if we had no courage to attempt anything?” Vincent van Gogh KIMBERLY (AMRAP – Rounds and Reps) 200 Double Unders Buy In 31 Kettlebell Swings 32/24kg 20 Power cleans 60/40kg 16 Push Pr ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Workout Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge100m run Metcon (AMRAP – Reps) In Pairs complete 2 rounds, changing stations every 3 minutes 1. Medball Cleans ... Continue Reading