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 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

CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap TNS (AMRAP – Reps) In teams of 4 2 Sled Drags ea ... Continue Reading