CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3rds moving to first station 20m Walking High Knees 20m Walking Butt Kicks 10 Star Jumps Saturday Hunt 3.0 (Time) Ruck 200m 30 ball ground to shoulder Ruck 200m 5 Rounds 5 jumping jacks 12 stair box j ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Shouder taps 10 Floor facing angles with light objects 5 x each arm 1/2 Lunge strict press 05/06/2020 Barbell Free Shoulders (3 Rounds for reps) 3 x Each arm with object Max effort Strict Press ... 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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating 2 Rounds: Active Squat hold 2 Rounds: Slow Squats 2 Rounds: Squats 2 Rounds: Jumping Squats 03/06/2020 (Weight) Complete the complex 3x on each arm to count as 1 Set. 1 Object Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 20 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Plank Jump Outs 20 Bicycle Crunches 20 Hollow Rocks 20 Knees toget ... Continue Reading