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 – At Home Training Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Metcon (AMRAP – Reps) Minute 1 Double ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Metcon (Time) Buy in 600m run 10-1 10 pushup ... 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