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 – Midday Metcon Warm-up (No Measure) 2 x 10 Face Pull 10 Good morning 10 Single leg Dead lift 10 Power Snatch Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpee ... Continue Reading

CrossFit D.E.C.K – CrossFit Shuttle warm up (No Measure) Two teams 2,4,8,12 shuttles Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min c ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata Gymnastics crunches Plank hold taps 09/09/19 midday metcon (Time) 3 rounds 400m row/ 800m ride 30 ball squats 20 box jump/step ups 10 down ups 20 min cap Midday metcon quads and core (Time ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Bear Complex (20 minutes 7 Rounds all Unbroken) Power Clean Front Squat Push Press Back Squat Second Push Press 09/10/20 ... Continue Reading