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 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 10 plank jump outs 10 air squats 10 windmill ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 5 Snatch Pull 5 Power Snatch progressively deeper 5 Overhead Squats 3rd Round go over EMOM Snatch (10 Minute EMOM) 1-4: 1 Power Snatch 1 Snatch Balance 1 Overhead Squat 5-8: 1 Power Snatch 1 Squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Banded Lat Pull-downs Top of Push-up Shoulder taps with no hip movement Strict Toes-To-Bar (4 Minutes Max Effort) Every Break Complete 10 Slow controlled bent over plate Rows 10/08/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 2 rounds 5 squat snatch (increase weight as desire) 10 burpee box jumps/double box wall over 15 toes to bar /v-ups 2 rounds 5 squat snatch (keep increasing) 10 burpee box jumps 15 chest to bar pull- ... Continue Reading