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+ Gymnastics Donkey Kicks to handstand holds Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) 3 rounds Fave food air squats Plank jumps Flat ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) Alternating Tabata Banded Lat Pull-downs Controlled Bird Dogs with no hip motion Strict Pull up ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 x 5 Clean Pull 5 High Hang Power Clean 5 Front Squats 5 Squat Cleans 5 Split Jumps 5 Tall Split Jerks 5 Split Jerks Clean and Jerk (15 Minutes- 5 Sets of Complex @70 % ) 1 Power Clean 1 Front Sq ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday open gym 2.8.20 ac7 (Time) 10-8-6-4-2 Squat snatch/ back squats *Increase weight each round* Bar muscle ups/ Renegade rows 10-1 Chest to bar pull-ups/bent over rows Toes to bar/v-ups Burpee box jumps Accessories: 5 ... Continue Reading