CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Bottom of Squat Hold Plank Hold Skill Work Strict toes to bar (AMRAP – Reps) 3 Minutes Max Effort Strict Toes to bar *Every break in reps complete 15 Squats Skill work Strict ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm-up (No Measure) 3 rounds 10 knee squats 20 lateral jumps 30 plank wal ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians Grizz 2020 (AMRAP – Rounds and Reps) 28 Minute AMRAP Buy in 28 Burpee Then AMRAP 8 00m Run 12 Squat Cleans 50/35kg 20 Push press 50/35kg 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball or dumbbell slow controlled squat Thruster (15 Minutes 1RM) Bar fight (3 Rounds for reps) 3 rounds for reps One minute on each exercise max effort -Single dumbbell th ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday workout (Time) 10-1 Chest to bar pull-ups Toes to bar Burpee box jump overs