CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating ... Continue Reading

CrossFit D.E.C.K – CrossFit Anywhere anytime Tabata 2 (AMRAP – Reps) Air squats Hold rest period in bottom of squat Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Active Bottom of the Squat Active Hang From Rig 2x 10x Power Clean 10x Front Squats 10 x Push Press Thruster (10 Minute EMOM 1 x 1 ) 1 Squat Clean 1 Front Squat 1 Thruster Build to ... Continue Reading

CrossFit D.E.C.K – CrossFit Qualifier mesh up (Time) 3 rounds 9 bar muscle ups/heavy kbs 18 toes to bar/v-ups 2 rounds 10 deadlifts 115kg 20 handstand push-ups/push-ups 30 front squats 35kg 1 round 30 ring muscle ups /60 toes to rings Every break in ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility 3 x (3rd with Barbell) 10 Good Mornings 10 Power Cleans 10 Front Squats Front Squat (6 x 3 – 70 % – Off Floor) Partners Cardio is Hardio (AMRAP – Rounds and R ... Continue Reading