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 Ab 17 (Time) 6 Rounds 10 Alternating single leg gymnastics Crunches 10 Hollow Rocks 6 Minute Cap Kettle Bell 300 V2 (Time) For Time in Partners @ 24/16 kg 50 V-Ups 100 Meter farmer Carry Each 50 Double Bell Thusters 100 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 10 Overhead Tricep Extension 10 Ring Row 10 Sec Hand Stand Shoulded tap Tabata Toe to Bar – Top of Push Up (AMRAP – Reps) Tabata Strict Toe to Bar Top of Push up Hold 8 Alternat ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Squat Clean (10 Minutes work to 75 %) Muscle Squat Ladder (Time) 8 Rounds for time 4 Muscle up or 8 Push ups 2 Squat ... Continue Reading

CrossFit D.E.C.K – CrossFit