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 Warm-up (No Measure) Mobilities 2 x 3 Jefferson Curls into downward dog 5 x Mountain Climber to Reach e/s 10 Eagles Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip/ Back/ Quad Mobility 30 second side plank e/s 10 shoulder taps no movement Burgener Clean (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional (Time) 40 dumbbell overhead lunges 40 toes to bar /v-ups 30 dumbbell hang power clean and jerk 30 bar muscle ups/ 20 squat snatch 20 ring muscle ups

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Banded Press with Pull Apart Side Plank (swap sides each time back to it) Shoulder Press (15 Minutes 5 x 3 – 70%) 07/11/2020 (Time) In Partners 2 Rounds 200m Suitcase Carr ... Continue Reading