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 (Checkmark) Ankle and Hip moblity then Tabata 2 Rounds: Passive squat 2 Rounds: Active Squat 2 Rounds: Slow squat 2 Rounds: Fast Squat Back Squat (5 x 3-85%) Semi semi 4 (Time) 12-9-6 Ring muscle ups/ 36-27-18 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Calf Stretch then 20 Calf raises 20 Tib Raises 3x 10 Stationary Emus 10 Mountain Climbers 5 Push Ups 5 Single Leg broad Jumps each leg Skill and core (Checkmark) 4 Sets for quality max meters handstand ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Ankle and hip mobility 3x 3 down and finish 3 muscle clean 3 strict press 3 high hang power clean 3 front squats 3 Push Jerk Then with barbell 5 Power clean 5 Push Jerk 5 Front Squats 5 Squat clean and ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Pinch grip challenge (Time) Who can hold two plates for the lo ... Continue Reading