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+ Warm-up (No Measure) Air Squat Shoulder Taps Sit ups knees together Metcon (Time) Tabata Zombie walks step ups Run, move, throw (AMRAP – Rounds and Reps) 5 rounds 20 mountain climbers 10 ball over box 5 ball ... 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 Pull up (5 Minu ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility Ab 20 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Plank Jump Outs 20 Bicycle Crunches 20 Hollow Rocks 20 Knees together Sit-ups After 2 Rounds Max Effort Gymnastics crunches Back ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 21-15-9 Bench press increasing weight Bar muscle ups/ strict pull-ups/ push ups/ whatever you want X3 squats