CrossFit D.E.C.K – CrossFit Kids 5+ Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second plank 10 Brain bursts (opposite arm & leg) 5 second plank 5 second hollow hold 10 dead bugs 5 second holl ... Continue Reading

CrossFit D.E.C.K – CrossFit Get Low warm up (No Measure) 3x 30 Second Sampson Stretch 10x hip Sweepers 30 Second bottom of the Squat Back Squat (25 minutes 8 x 4 @ 80%) 05/03/2019 wall lunge (AMRAP – Rounds and Reps) 10 Minute AMRAP 15 Wal ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tag the buddy group circle game. Shoulder Press (12 minutes to find a 3RM) Casserol (Time) Being friendshippy 3x (maturity level) 32 pull-ups 32 hang power cleans 50/35kg 32 push press 32 burpees over ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x kettle-bell 1 legged deadlifts 10x egg flips 10x arch to hollow Deadlift (5 x 3 – 70 %) 20 Minutes 2/3/19 (Time) 10 Rounds 5 Chest to bar Pull-ups 1 Deadlift 80 % 1RM 3 Ring Muscl ... Continue Reading