CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Bench Press (20 Minutes 8 sets @ 80%) Partner Tame 40th (3 Rounds for reps) 3 Rounds for Reps 40 sec x 2 Power ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Pass Through 10 reps Push Press 10 reps Star Jumps Breast Cancer Squats (No Measure) 55 Squats Push Press (20 Minutes 6 x 3 @ 80%) 06/02/2017 12 Min Clean push pull (AMRAP – ... 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 04/02/2016 (Time) In partners 800m run together 150 thrusters 60/40kg 800m run together *Every break both partners must ... 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 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 Clean (10 Minute EMOM ... Continue Reading