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 Active Bottom of Squat hold Side Plank (swap side each round) Clean (12 Minutes – 5 x 2 Segmented Clean pull + Clean) 1 Segmented Clean pull – Pause Below Knees – ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles ab filly (Time) In 6 minutes 2 Rounds 10 Alternating knee Gymnastic crunch 10 Alternating leg V-up 20 V-hold flutter kicks 20 Hollow rocks 20 Double Leg Cros ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 3x Glute walk outs with hold at end position 3 x Inch worms 10 x Jumping Squats Back Squat (15 Minutes 5 x 5 with 2 second pause (off ground) 2 Second pause at bottom of each squat Barbell Free Le ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic warm up 3 x 5m High Knees 5m Heels to butt 5m Sumo Squats 5m Lunge with twist 10 Jumping Jacks Bocka (Time) 5 Rounds 200m Carry 16 Goblet Squats 9 Ground to over head 7 BurpeeBocka was a Famil ... Continue Reading