CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Ring Dips (6 Minute Alternating EMOM) Pistols (6 Minutes Alternating EMOM) box or plate 4/1/18 (Time) 800m run 40 b ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday is for balls (Time) 10 rounds 2 ball cleans 70/45kg 4 bar muscle ups 6 Russian swings 40kg Or (Time) 50 bar muscle up Top every minute 5x Russian swings Orrrr (Time) 10 rounds 5 bar muscle ups 4 ring muscle ups (al ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) in two teams Ball tunnel roll relay Hollow ball pass relay Plank ball roll relay Oh baby! (Time) In partners 10 rounds 200m ball carry 45/30kg 30 ball squats 200m run 1 minute rest Because Jess is alm ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 10x eagles 10x arch to hollow 10x kettlebell deadlifts Then onto speed balls Speed balls (Time) 12/8 calorie ride 8 ball cleans 20/12kg 6 ball cleans 35/20kg 4 ball cleans 45/35kg 2 ball cleans 70/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds bottom of the squat hold with plate 3x 10 each side calf pumps off plate Back Squat (5-4-3-3-2-2) 1 x 5- 70% 1 x 4- 75% 1 x 3- 80% 1 x 3- 85% 2 x 2- 90% 20 minutes 27 ... Continue Reading