CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Hamstring Walk outs Steps/ 30 Second hold Hamstring Bridge 10 Squat Cleans Strict Knees to Elbows Skill (AMRAP – Reps) 5 Minutes Max effort Strict knees to elbows * ... Continue Reading

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) Tabata Lunges Plate jump overs 7 minute fun (AMRAP &# ... Continue Reading

CrossFit D.E.C.K – CrossFit The Cox Sucker (Time) 3 Rounds 25 Pull-ups 8 Squat Snatch Increasing weight Rd 1: 60/ 40kg Rd 2: 70/50kg Rd 3: 80/ 55kg 15 Minute Cap RX+ Wearing your Party Pants and Walking like you own the joint. 20/20 (Time) 20 minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Banded Pull Apart 10 Supine Shoulder raises each arm light kettlebell 30 Seconds Bottom of Squat With Kettlebell Ab 45 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Marching V-ups 20 Plank Walk ... Continue Reading