CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMOM ) Back Squat (16 Minute EMOM 8 x 3 @ 80%) Alternating EMOM Odd ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 power clean 10 push jerk 10 front squats 28/02/2017 (Time) 400m run 40 burpees 40 power clean 20 chest to bar pullups 400m run 30 burpees 30 push jerk 15 chest to bar pullups 400m run 20 burpees 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Hang and hand warm up (No Measure) 3 x Pass Through Hang Power Clean Front Squat Hang Clean (10 Minute EMOM @ 70%) 2 x Hang Power Clean 1 x Hang Squat Clean Skipping (No Measure) 2 Minutes Double Unders 14/02/2017 dou ... Continue Reading

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 Moving Warm-up 3 (No Measure) 3x 10m side to side 10 Air squats 10m Heels to bottom 10 Arc to Hollow Run Run Run wall ball pull push (Time) For Time Run 1600 m 81 Wall Ball 10/7 kg 81 Kettle bell swings 24/16 kg Run 800 m ... Continue Reading