CrossFit D.E.C.K – CrossFit Tabata bottom to bottom air squats (AMRAP – Reps) 8 Rounds 20 seconds Air Squats Rest 10 seconds in bottom of Squat Turkish Get Up Welcome back (Time) For time 40-30-20-10 Devil swings Goblet Squats Run 400m30 min c ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Lunge and twist 10 Half Lunge Strict Press with object 9 Minute EMOM (No Measure) Minute 1: Strict Pull-ups/ Bent over Rows with object Minute 2: Strict Toes to Bar/ Weig ... 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 (No Measure) Ankle/ Hip Mobility 3x 10 Kang Squats 10 Cossack squats 3 Jefferson Inchworms Back Squat (15 Minutes – Stamina Squats 5 Sets) 2 Front Squats 4 Back Squats If you have a rack rerack between front ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 1 Turkish get up each arm 10 Supine/floor extended object press each arm 10 Squats Split Jerk (12 Minutes work to a heavy complex) 1 Power Clean 1 Hang Squat Clean with 2 second pause in receiving ... Continue Reading