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 Warm-up (No Measure) 5 mins plate ankle / hip mobility 3x 10 power cleans 10 front squats 10 jerks Clean and Jerk (8 EMOM) 1 power clean 1 front squat 1 squat clean 1 split jerk Karen’s Bells (Time) 150 wallballs 9/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Back Squat (20 Minutes 3 x 8 @ 70 %) Partner DT (AMRAP – Rounds) 20 AMRAP 12 Deadlifts 70/50kg 9 Hang clean 6 Shoulder to overhead ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 8/6 calorie ride Lunge 6 burpee wall jump overs 150m run Jodi schmodie (Time) 25 burpees 8 rounds 2 ball cleans 70/45kg 5 chest to bar pull-ups 25 burpees 8 rounds 2 bar muscle ups 5 box jump overs ... Continue Reading