CrossFit D.E.C.K – CrossFit Mobility Shake Out (No Measure) 30 Floor facing angles 30 Second side plank each side 3x Jefferson Curls 5 x Mountain Climbers to reach each side 5 x Cat Camels 3 x Frog to Crow ab 21 (Time) 100 Hollow Rocks Every Break i ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Weighted Supine Shoulder raise each side then 2x 5 x Snatch take off leg drive focus 5 x Segmented snatch Pull 5 x Power Snatch lower each rep 5 x Overhead Squat Snatch (10 Minute EMOM ) 0-4 1 Powe ... 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 Warm-up (No Measure) Mobility: Pigeon stretch each side Back extension Sampson stretch 3 x 10 Monster Walks 10 Kang Squats 10 Mountain Climber reach throughs each side Stamina Squats (15 Minutes 5 x 8 – Increase as ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday AC 1 (Time) 10 rounds 3 ring muscle ups /6 push-ups 6 double kettlebell hang clusters 16/12kg 10 rounds 4 bar muscle ups/8 v-ups 8 double Kettlebell overhead lunges 2 rounds 10 snatch increasing weight 15 ... Continue Reading