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 The Cox Sucker (Time) 3 Rounds 25 Pull-ups 8 Squat Snatch Increasing weight Rd 1: 60/ 40kg Rd 2: 70/50kg Rd 3: 80/ 55kg 15 Minute Cap RX+ Wearing your Party Pants and Walking like you own the joint. 20/20 (Time) 20 minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Banded Pull Apart 10 Supine Shoulder raises each arm light kettlebell 30 Seconds Bottom of Squat With Kettlebell Ab 45 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Marching V-ups 20 Plank Walk ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday Suggestion (No Measure) 5 min EMOM 8 chest to bar pull-ups into 8 toes to bar 5 min EMOM 6 bar muscle ups + 12 squats Then 3 min EMOM 3 squat snatch 3 min EMOM 2 squat snatch 3 min EMOM 1 squat snatch Or pick any m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata 2 Round: Active Squat 2 Rounds: Slow Controlled Squat 2 Rounds: Squats 2 Rounds: Jumping Then warm into movements Partner Saturday (AMRAP – Rounds and Reps) 30 Minute AMRAP 40 Burpee Box ... Continue Reading