CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility 2 x 5 Clean Pull 5 High Hang Power Clean 5 Power Clean 5 Front Squats 5 Squat Clean 3 Split Jumps 3 Eye Level Split Jerks 3 Split Jerks Pause in dip/ Receiving 3 Split Jerks Comple ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Banded Lat Pull downs Hollow Hold Strict Toes-To-Bar (6 Minute Alternating EMOM ) Hold Same number across 3 sets Stadler Leg Lifts – 6 Minute Alternating EMOM (3 Rounds for re ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 23 (AMRAP – Rounds and Reps) 6 Minute AMRAP 10 Plank Jump Outs 10 Alternating Gymnastics crunches 10 Weighted Floor Sweepers 10 Knees together Sit-u ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday AC 4 (Time) 8 squat snatch 16 chest to bar pull-ups/ kettlebell swings 6 squat snatch 12 chest to bar pull-ups 4 squat snatch 8 chest to bar pull-ups 2 squat snatch 4 chest to bar pull-ups *Increase snatch ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Back Squats 10x Shoulder Press K is for Kev (AMRAP – Rounds and Reps) In Partners 25 Minute AMRAP 30 single arm devil swings 22.5/15k ... Continue Reading