CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 20 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Plank Jump Outs 20 Bicycle Crunches 20 Hollow Rocks 20 Knees toget ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Side plank to reach 10 Kang Squats 10 Inchworms Barbell Free Legs 1/6/20 (Weight) 4 Rounds 5 x 1 1/2 Object Squats with 2 second pause at bottom Super-set immediately after with 10 Bulgarian Sp ... Continue Reading

CrossFit D.E.C.K – CrossFit WhitSundays 3 (No Measure) Feet Jefferson Back extension Step through lizard left Down dog Lizard right Down dog 3 legged Low lunge to high lunge Down dog 3- low to high right Step forward Chair Warrior 3 left- chair -rig ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 1 round 10 Kang Squats 10 Good Mornings 20 Fast feet to object Saturday Hunt (Time) 2 Rounds 20 Air squat 10 Push up Ruck 200m 2 Rounds 20 Object Ground to Overhead 10 Object Squats Ruck 200m 2 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) YMCA Shoulder warm up with light odd objects/ no objects (Post your vids to Deck fit of you jamming!) Shoulders like Boulders (AMRAP – Reps) 5 Minute EMOM: Pick number to hold for 6 (choose vari ... Continue Reading