CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Bench Press (15 Minutes find 2RM) 17/02/2017 Ride Lunge Burpee Row Teamof3 (Time) For Time in teams of 3 25 Calories Rid ... 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 Audrey’s Birthday Workout (No Measure) ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Strict Toes-To-Bar (6 ... Continue Reading

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-under ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional sunday (Time) 2 rounds 30 toes to bar 30 sumo deadlifts Then 2 rounds 10 ring muscle ups/20 push-ups 20 dumbbell power lunges