CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic Warm Up Partner ‘Luce’ for a Wednesday so we don’t die (Time) 3 Rounds 1000m Run together (must hold band) 20 Ring Muscle ups/ 60 Pull-ups 100 Squats 45 Minute Cap

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 Warm-up (No Measure) Alternating Tabata – Handstand Hold/ Plank Hold – Active Bottom of the Squat Clean and Jerk (10 Minute EMOM) 2 Minutes 1 Clean Pull 1 Power Clean 1 Jerk Rest 1 Minute 2 Minutes 1 Power Cle ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 5 Rounds 10 Chest to Bar Pull-ups/ double dumbbell renegade rows 10 Double Kettlebell Deadlifts 2×40/32kg 10 Toes to Bar / v-ups 10 Burpee Box Jump Overs 20″ 5 rounds 6 bar muscle ups / 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Death by Burpee (AMRAP – Rounds and Reps) Death by Burpee Minute 1 – 1 Burpee Minute 2 – 2 Burpee Minute 3 – 3 Burpee Minute 4 – 4 Burpee Minute 5 – 5 Burpee Continue till un able to co ... Continue Reading