CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Frog bridges 10 x Good mornings 10 x Split squat each leg Seal pose and fist pumps mandatory for maximum fun. Extra points for wearing wacky socks. Deadlift (15 minutes 6 X 2 – 80% ) ... 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 Barbell complex Using a PVC pipe 5 cleans 5 front squats 5 shoulder to ove ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Shoulder warm up 4 (No Measure) 200m Run then 3 x 10x Mountain Climber Thoracic Twist 10x Side Plank Twists 10x Single Dumbbell deadlift Ab 7 (Time) 10 – 1 V-ups (Complete 1 wall climb between sets) 6 Minute Ca ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 3 Rounds 10 Second plank Right 10 Bird Dog (opposite arm & leg) 10 Second plank Left 10 Second hollow hold 10 Dead bugs 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Deep Shoulder Warm-up (No Measure) 10 Shoulder Cranks (change plates) 10 single arm Kettlebell press (bell upwards- 5 each side) 10 Face-pulls Hang and hand warm up (No Measure) 3 x Pass Through Handstand plate circles Ha ... Continue Reading