CrossFit D.E.C.K – CrossFit Warm-up bar hand (No Measure) 2x 10 arch to hollow 10 handstand hold alt hand lifts 100m run Push Press (15 minutes 3 x 2 @ 90 %) 30/05/2018 4 x 5 minute (4 Rounds for reps) 4 x 5 Minute Rounds Round 1 + 3 Run 200m 30 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Back Squat (20 Minutes 5 x 4 @ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press L-Sit Pull-ups (6 Minute Alternating EMOM) Strict Toes-To-Bar (6 Minute Alternating EMOM) 22/0 ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (No Measure) 8 AMRAP 8 chest to bar pull-ups 8 handstand push-ups 8 calorie air bike legs only Rest 1 min 4 minutes Max ring muscle ups *Every break 4 hr push ups*

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Power Snatch 10 Overhead Squats Saturday snatch ladder (Time) In partners 20 Snatch 50/35kg – 50% 50 toes to rings 16 Snatch 60/40kg – 55% 40 to ... Continue Reading