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 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps 16/01/2015 (Time) For Time Run 800m 3 Rounds 5 Push ups 10 Sit ups 15 Air squats Then Run 400m 3 Rounds 5 Push ups 10 Sit ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow AB 48 (AMRAP – Reps) 6 Minutes 2 Rounds: 20 Weighted legs elevated crunches 20 Weighted Floor Sweepers 20 alternat ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill ... Continue Reading