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) Tabata deady ready (alternating) Top of Plank plate step ups Suitcase deadlift 1 x kettlebell (alternate sides each set) Deadlift (6 x 3 – 75 % ) 15 minutes 05/12/2019 – Push pull inte ... 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 Warm-up (No Measure) Tabata Kettlebell step ups Box Jumps 12 Days of Chris ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Banded Lat Pull- downs 10 x Shoulder Cranks 10 x Bent over Y / T’s 2 x Change plates Tabata Hollow hollow rocks Plank hold Strict Toes-To-Bar (6 Minute EMOM alternating ) Strict Pull up ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Hip Mobility 3x 10 x banded Monster walks 10 x Kang Squats 10 x Kosak Squats 20 Second passive hang from rig Back Squat (20 Minutes – 8 x 2) 2 x 2 – 70 % 2 x 2- 80 % 2 x ... Continue Reading