CrossFit D.E.C.K – CrossFit 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 minute EMOM 4 Rounds Min 1 10 Bench Press 70/45 kg / 70% 1 RM Min 2 10 Fron ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (20 minutes 5 RM) Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Weight 61/43 kg

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Handstand Walk (6 minute partner EMOM) Wheelbarrow Pike walk Assisted walk Games age workout 9 (Time) For time 30 handstand push ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Dip squat warm up (No Measure) 3 x 15 sec top of dip 15 sec bottom of dip 10 air squats 100 m run Crossfit games The 30’s (Time) For time: 30 muscle-ups/ strict pull ups 30 back squats 60/40 kg 30 push presses 60/40 kg ... Continue Reading