CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 23 (AMRAP – Reps) 2 Rounds 20 Plank Jumps 15 V-ups 20 Alternating Gymnastics Crunches 15 Hollow Rocks 20 Alte ... Continue Reading

CrossFit D.E.C.K – CrossFit Whit-Sundays 1 (No Measure) Jefferson Low lunge to rock back Down dog Low lunge to rock back Down dog Seal Bottom of squat Down fold Chair Figure 4 Chair figure 4 Down fold Low lunge 3 legged dog Down dog 3 legged dog Dow ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Metcon (AMRAP – Reps) Tabata Mountain Climbers At Home (Time) 10 Rounds 200m Run 12 Jumping Lunges

CrossFit D.E.C.K – CrossFit Ab 7 (Time) 10 – 1 V-ups (Complete 1 wall climb between sets) 6 Minute Cap At Home (Time) Please watch Video Posted on DECKFit remote Coaching and Community on Facebook Core Work 5 Rounds 10 Double Leg object Taps 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Bench Press (20 Minute ... Continue Reading