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 – CrossFit Warm-up (No Measure) Tabata Alternating 2 Rounds: Active Squat hold 2 Rounds: Slow Squats 2 Rounds: Squats 2 Rounds: Jumping Squats 03/06/2020 (Weight) Complete the complex 3x on each arm to count as 1 Set. 1 Object Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 20 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Plank Jump Outs 20 Bicycle Crunches 20 Hollow Rocks 20 Knees toget ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Side plank to reach 10 Kang Squats 10 Inchworms Barbell Free Legs 1/6/20 (Weight) 4 Rounds 5 x 1 1/2 Object Squats with 2 second pause at bottom Super-set immediately after with 10 Bulgarian Sp ... Continue Reading

CrossFit D.E.C.K – CrossFit WhitSundays 3 (No Measure) Feet Jefferson Back extension Step through lizard left Down dog Lizard right Down dog 3 legged Low lunge to high lunge Down dog 3- low to high right Step forward Chair Warrior 3 left- chair -rig ... Continue Reading