CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Single Leg deadlifts (5 each side) 10 Good mornings 10 Egg Flips to straddle Deadlift (12 Minutes 6 x 2 Build to heavy set) Pause Below the knee 3 second eccentric Barbell Free Buns and Ham (No ... 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 Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 22 (Time) In 6 Minute 2 Rounds 20 V-ups 30 Crunch Side to side heel taps 20 Gymnastics Crunches 30 Seated double leg lifts (arms behind you to balance lif ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 1/2 Lunge hold with strict press (5 each side) Press with same arm as extended knee 10 Good mornings 10 slow controlled eccentric squat explosive up Clean (8 min EMOM) Start very light build to ... Continue Reading