CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Quad/ Hip Mobility Isometric core Stability (No Measure) 2x 2 x 20 – 4 point birddog hold each side 20 Second Side Plank e/s 20 second hollow hold 02/05/2017 (2 Rounds for weight) 25 Minu ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 50 (AMRAP – Reps) in 6 Minutes 2 Rounds 20 Hollow Rocks 20 Marching V-ups 20 Military Sit-ups (knees together wrists to knees) 20 Feet Over Object M ... Continue Reading

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