CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Single Leg Deadlifts 10 Eagles 3 Inchworms Ab 45 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Marching V-ups 20 Plank Walk outs 20 Crunches with Twist 20 Knees together Sit-ups Max Effort Hollo ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Single Leg Glute Thrusts (5 e/s) 10 Power Cleans Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Single Leg Glute Thrusts (5 e/s) 10 Power Cleans Power Clean (8 Minute ... Continue Reading

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