CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up 3 (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers Front Squat (15 Minutes 5 x 1 @ 90 %) Tori (Time)

CrossFit D.E.C.K – CrossFit AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank right side 30 second left side plank 30 sit-ups 30 bicycle crunches 15 V-ups Then Hollow rocks remaining time 6 min cap Snatch Warm-up 2 (N ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder Press (15 Minutes 5 x 2 @ 80 %) Happy Birthday Fee (Time) For Time Buy in 19 Burpees 81 Double unders Then 3 Rounds 30 Wallballs 9/6 kg 6 Chest to Bar Then Buy out 19 Burpees 81 Box Jump 24/20 28 min cap The ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes ankle/hip mobility 3x 2 Jefferson’s inchworm 10x pass throughs 5x back squats 5x backsquats into stots press 5x power clean and jerk Overhead Squat (15 minutes for a heavy) Ethan grows ... Continue Reading