CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 30 Second Plank Hold 30 Seconds Bottom of Squat active Hold 10 Floor Sweepers Back Squat (20 Minutes 5 x 5 – 70 %) 16/10/20 (Time) 2 x 3 minute intervals: 2 min rest 200m run 10 burpees ... 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 Ab 45 (AMRAP – R ... 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 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 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