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 Ab 13 (AMRAP – Rounds and Reps) 6 minute AMRAP 10 alternating leg cr ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip/ Ankle Mobility then 3 x 6 3 second descent / 2 second pause back squats off rack (barbell) immediately into 10 x jumping Squats Back Squat (20 Minutes 5 x 3 – 85 %) 11/12/2019 All the B ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) 3 x 10 x Banded Lat Pull-downs 30 Second Handstand Hold 10 x Power Snatch Strict Toes-To-Bar (6 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 13 (AMRAP – Rounds and Reps) 6 minute AMRAP 10 alternating leg crunches 10 plank taps 10 lizard legs 10 gymnastics crunches Empty bar warm up (No Measure) 2 x With empty bar 5 x Power Clean 5 x Hang Clean 5 x Spl ... Continue Reading