CrossFit D.E.C.K – CrossFit Gymnastic Skills 2 rounds 1 minute Hollow Hold 1 Minute Overhead Opener 3 Rounds 30sec each Plank walk outs Inchworm to pike Jump to support in rings/banded ring support Clean (EMOM 10 minutes ) 4 Minutes 1 x 3 Position C ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobilities 30 sec Air Squats 30 sec Mountain Climbers 30 sec Plank Back Squat (20 Minutes 4 x 3 @85%) 09/08/2017 handstand ladder (AMRAP – Rounds and Reps) 18 minutes ascending handstand pus ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Warm-up (No Measure) 10 kb single leg deadli ... Continue Reading

CrossFit D.E.C.K – CrossFit AB 4 (Time) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 plank alternating arm reach 20 gymnastics crunches 30 kettlebell Russian twists 6 Minute Cap ... Continue Reading

CrossFit D.E.C.K – CrossFit Open Gym (Time) Create Your Own Optional sunday (Time) 3 rounds 18 calorie machine 15 ball clean to shoulder 12 dumbbell hang power clean and jerk 9 ring muscle ups/18 toes to rings 6 sumo deadlift heavy