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

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minutes Alternating EMOM ) Back Squat (25 Minutes 7x 5 @ 75 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Moving Warm-up 2 (No Measure) 3x 10 m high knees 3 inchworms 10 m heels to bottom 10 star jumps Metcon (AMRAP – Rounds and Reps) Partner A Car to delivery suite waddle Lie on bed Push that baby out Onto chest for sk ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up 13/03/2015 (5 Rounds for reps) 5 x 5 Minute AMRAP 3 Minutes Rest in-between each round 8 Deadlift 50/30kg 6 Hang power clean 50/30kg 4 Front ... Continue Reading