CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Upside down Half Lunge Kettlebell Press each side 10 Good Mornings 5 Push Jerk 5 Split Jerk Push Jerk (20 Minutes 3 x 3 – 75 %) Also comlete Split Jerks in this time Split Jerk (20 Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional (Time) 5x 6 strict ring muscle ups/ pull-ups/anything you want 20 calorie bike/row

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups working out then in 10 Change Plate bent over shoulder fly 10 Weight Plate Shoulder Cranks Bench Press (15 Minutes 5 x 3 – 70 %) 17.10.20 (Time) In Partners 100 Dumbbell Hang ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 30 Second Plank Hold 30 Seconds Bottom of Squat active Hold 10 Floor Sweepers Back Squat (20 Minutes 5 x 5 – 70 %) 16/10/20 (Time) 2 x 3 minute intervals: 2 min rest 200m run 10 burpees ... 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 Ab 45 (AMRAP – R ... Continue Reading