CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) 5 rds 100m run 10 box climbs Warm-up (No Measure) 1 min max effort Box Jumps Burpees Broad Jumps Plank time Warm-up (No Measure) Stick ball direct ball through cones

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) Alternating Tabata Half Lunge Upside down Kettle-bell Press Plank Rotations Strict Handstand Push ups (4 Minutes Max effort) Every Break in reps complete 20 Double Unders Sub for box hand stand or Dum ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5 Mountain Climber to Reach each leg 6 Kang Squats 3 Jefferson Inchworms ab 21 (Time) 100 Hollow Rocks Every Break in reps complete 10 alternating legs gymnastics Crunches Back Squat (20 Minutes 6 ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 10 squat snatch 15 chest to bar pull-ups 8 squat snatch 15 toes to bar 6 squat snatch 15 chest to bar pull-ups 4 squat snatch 15 toes to bar 2 squat snatch Then 10x 3 bar muscle ups 6 box/ mat jump ... Continue Reading