CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 object single arm press each side 10 bent over Y/Ts 10 plank shoulder taps Push Press (15 Minutes 5 x 5 ) Or Gymnastics Pressing Skill (5 Rounds for reps) 15 Minutes for 5x Sets Max Effort Stric ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Glute walk outs or 20 Second Glute bridge 5m Duck walk 5 Inch Worms Deadlift (12 Minutes- 3 x 8 ) As heavy as possible with plates available or 65% Barbell Free Leg and Glutes (No Measure) 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Midline madness 1 (AMRAP – Rounds and Reps) 6 minute AMRAP 20 reverse crunches 20 hollow rocks 20 side to side h ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder rotations each arm 3 x 5 Controlled Shannon in a big night out Kicks to handstand 10 Push-up the ground downs 10 your an Egg bro flips L-Sit Power (1 Rounds for reps) Reverse Tabata 10 Sec ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata alternating Single Leg dead-lift with light object Elevated hip thrust/ Glute bridge Front Squat (15 Minutes 10 RM ) BARBELL FREE Build to a heavy 3 x 8 Use the heaviest objects you can find. 2 ... Continue Reading