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) Inchworms handstand walks Pushups to abmat Alligator ... Continue Reading

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 Squat Mobility (No Measure) 1 Minute Couch Stretch Each Side Ankle Mobility on Wall 5 x Mountain Climber to Reach Through e/s 10 x Kang Squats Isometric core Stability (No Measure) 2x 2 x 20 – 4 point birddog hold e ... 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 Sunday (Time) 3x 15 chest to bar pull-ups 10 kettlebell push up to squat clean 20kg 2x 15 bar muscle ups 30 double Unders 9-7-5 Ring muscle ups Squat snatch 65/45kg Sunday not for time (No Measure) 3x 15 chest to bar 50m ... Continue Reading