CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata 2 Rounds: Squat hold 2 Rounds: Slow Controlled Squats 2 Rounds: Squats 2 Rounds: Jumping Squats Back Squat (20 Minutes 10-8-6-4-2-2 Build to a heavy for today) Complete rep scheme 10-8-6-4-2-2 ... 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 Warm up Hold (No Measure) 2 Minute hang From Rig 3x 20 Sec Hollow Hold 20 Sec Superman Hold Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 10 rounds 3 ring muscle ups 6 double kettlebell hang cleans 2×16/12kg 24 double Unders Then 5x 5 strict handstand push-ups 10 toes to bar 15 burpees

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Slow Arc to Hollow 10 Back Extension into downward dog 10 Slow controlled Squats Frantasy land (Time) 21-15-9 Thrusters Pull-ups / Bent Over Rows 15-12-9 Thrusters Chest to bar pull-ups / Ring ... Continue Reading