CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5 Each side Mountain Climber with reach 30 Seconds bottom of squat with object 10 Kang Squats Back Squat (15 Minutes 6 x 2 – tempo + 1 ) First squat 3 Seconds down 3 Seonds up Slow and contro ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata alternating Plank Hollow hold 09/05/2020 (AMRAP – Rounds and Reps) 15 minute AMRAP 5 Pull-ups/bent over rows 10 burpees 15 sit-ups 5k Run (Time) Max Effort 5k Run

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Single Leg deadlifts (5 each side) 10 Good mornings 10 Egg Flips to straddle Deadlift (12 Minutes 6 x 2 Build to heavy set) Pause Below the knee 3 second eccentric Barbell Free Buns and Ham (No ... 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