CrossFit D.E.C.K – One on One Coaching Mobilize & Stay Flexi (No Measure) Mobilities- work end range of motion Tall jumps to shake the system Jefferson curl to inchworm Push up positions x3 Curl back to standing Wide leg rainbow walks Windmills ... Continue Reading

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