CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold 06/04/2018 bike fun (5 Rounds for time) 5 Rounds of 4 minutes 15/10 cals 15 Kettle bells 24/16 kg 5 Clean and ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Front Squat (20 Minutes 5 x 2 @ 80%) 04/04/2018 hand sit wallball (AMRAP – Rounds and Reps) 10 Minute AMRAP 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit April Fool (AMRAP – Reps) 28 Minute Partner AMRAP Partner A runs one 200M Partner B does AMRAP Hang Power Snatch 50 / 35 kg until A gets back. Switch and repeat. Each person only runs once and Snatch once. Partner A ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Happy Birthday Butterfly King (AMRAP – Rounds) 52 Minute EMOM 1 Burpee Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Bench Press (20 Minutes 1 RM) 05/05/2017 Air bike fun (AMRAP – Rounds) 20 mi ... Continue Reading