CrossFit D.E.C.K – CrossFit Beep Beep Warm Up (No Measure) 2 Rounds 10m High Knees 10m Butt Kicks 10m Side Steps 10m Bear Crawl Beep Test (Time) Complete as many Rounds as possible (20m Shuttles) Dead Wheelbarrow (Time) 15min Amrap Partner Workout 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Jamie 2 (Time) 29 Burpee box jumps 24/20 50 Thrusters 35/25 87 Sit ups 100 Double unders 800m run 100 Double ... Continue Reading

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