CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Active Bottom of the Squat Hold Squats Back Squat (15 Minutes- 6 x 3 with Pause ) Come to a full active stop at bottom of squat Either Build to a heavy set if you have lots of weigh ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 23 (AMRAP – Reps) 2 Rounds 20 Plank Jumps 15 V-ups 20 Alternating Gymnastics Crunches 15 Hollow Rocks 20 Alte ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Slow Controlled Squat 10 Bent over walk out to walk in with hands 10 Standing Straddle Side to Side Bear Complex (12 Minutes- find 1 set of 7 unbroken) Power Clean Front Squat Push Press Back S ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Saturday Hunt (Time) 100m Run 50 Air Squats 200m 2 Rounds 20 Bentover Row 20 Shoulder to Overhead 200 m Run 2 Rounds 20 Thrusters 5 x 12 Steps Suitcase Carry 200m Run 2 Rounds 20 Deadlift 10 Burpees Then 10-1 Jumping Squa ... Continue Reading