CrossFit D.E.C.K – CrossFit Mobility Shake Out (No Measure) 20 Floor Facing Shoulder Pumps in each position – A Position with hands facing down – A Position with hands facing up – T position 10 Floor Facing Y / W’s 30 Second ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm-up (No Measure) 3 rounds Inchworms Good mornings Glute bridges Lunge ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Banded Lat Pull-down Slow Controlled Squat AB 8 (Time) 2 Rounds 20 Hollow Rocks 30 second right side plank 20 V-ups 30 second left side plank 20 V-ups 30 sit-ups 6 Minute Cap Strict ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5 x Power Clean 5 x Squat Clean 5 x Push Jerk 5 x Split Jerk 10 x Jumping Squats Clean (8 Minute EMOM) 1 x Clean 1 x Hang Clean 3 x Front Squats Build to heavy set Push Jerk (8 Minute EMOM) 1 x Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 10 rounds 3 ring muscle ups/6 double dumbbell bench press 2 snatch increasing weight Then 21-15-9 Toes to bar / v-ups Double kettlebell push up to Russian swing *50 double Unders between rounds* Or ... Continue Reading