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 Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press12 Minutes Odd minute Even minute Double-Unders (odd minute ) Handstand Push-ups (even minute 5 – 10 reps) 10/03/2015 (Time) For Tim ... 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 Metcon (Time) 5 rounds 5x Single leg B deadlift each leg 5x Pistol squat to ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Front Squat (20 Minutes To Find Heavy 2 Rep Max) 09/03/2015 (AMRAP – Rounds and Reps) 5 Minute AMRAP 2 Cleans 80/5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Open Gym (Time) Create Your Own