CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) 10 Marching Vups 10 ALternating leg lifts 10 double leg lifts Superman hold Ryan Fischer WOD (AMRAP – Rounds and Reps) 10 Toes to Hands 10 Shouler taps 10 sit ups 10 air squats Game Ball ... 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 shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Strict Toes-To-Bar (3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgner Warm-up Cleans (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops Clean Split Jerk Jump to position Eye level Split Split Jerk Clean and Jerk (15 Minutes – 5 x ... Continue Reading

CrossFit D.E.C.K – CrossFit