CrossFit D.E.C.K – CrossFit Lincpin Fitness (Time) For time: 400m run 20 Burpees 400m run 19 Burpees 400m Run 18 Burpees etc, etc, etc…until… 400m run 1 Burpee *Time cap is 60 minutes.

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 Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Deadlift (20 minutes 6 x2 @ 75%) CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRA ... 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 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Activate and Mobilise (No Measure) Mobilities Frontal Plane claps Inchworm to chin upsies Downward dog opposite toe taps Plank scapular pushups Flat back leg extensions Kang Squats Single Leg deadlifts Metcon (AMR ... Continue Reading