CrossFit D.E.C.K – CrossFit Optional sunday (Time) 15 calories 30 toes to bar/v-ups 15 calories 30 chest to bar 15 calories 20 bar muscle ups/ strict pull-ups 15 calories 20 ring muscle ups/X2 push-up 15 calories Rest as long as required then 3x 6 b ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Boss Lady’s Bossy Possy (3 Rounds for reps) 30 Min AMRAP In teams of 3 120 single arm hang power clean & split jerk 22.5/15k ... Continue Reading

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 Squat mobility (No Measure) 3x 30 seconds glute bridge pulse 30 seconds Sampson stretch 30 seconds bottom of squat 30 seconds saddle position AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second pla ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Strict Toes-To-Bar (9 Minute Alternating EMOM) Strict Pull up (9 Minute Alternating EMOM) Strict Pull up Ring Dips (9 Minute Alternating ... Continue Reading