CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Hollow Rocks 10 Kang Squats 10 Single Leg Glute Bridge (5 each leg) 6x Hip Sweepers Front Squat (20 Minutes 5 x 3 @ 60%) 5 sec pause at bottom for all 3 reps Partner Karen(ish) (Time) In Pa ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday AC 6 (Time) 20 squat snatch increasing weight 2x 15 bar muscle ups/ 30 dumbbell renegade rows 30 ball squat cleans to shoulder 30/20kg 2x 12 ring muscle ups/ 24 toes to rings 24 ball lunges 2x 9 strict han ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility 3 x 5 Segmented Clean Pull 5 High Hang Power Cleans 5 Front Squats 5 Squat Cleans Clean (10 Minute EMOM ) Min 1-4 1 Power Clean 1 Front Squat Min 5-6 1 Power Clean 1 Squat Clean Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 23 (AMRAP – Reps) 2 Rounds 20 Plank Jumps 15 V-ups 20 Alternating Gymnastics Crunches 15 Hollow Rocks 20 Alternating Side plank reach/ plank shoulder taps If complete max effort V hold Flutter kicks Deadlift (15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) Air squat fave foods Windmill lunge Jump around Inchworms Metcon (Time) 6 minute AMRAP 3 ... Continue Reading