CrossFit D.E.C.K – CrossFit Squat warm up 3 (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers Back Squat (20 Minute 4 x 4 @ 80 %) Power Snatch (10 Minutes Heavy ) then 80 % for wor ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Regionals 2018 event 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 power clean 10 jerk 10 overhead squat 10 power snatch The wit’ch hunt (Time) 32 power clean and jerk 70/50kg Then 3 rounds 12 ring muscle ups 5 snatch 80/55kg 19 burpees 86 double Unders T ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Bench Press (20 Minutes 4 RM) 11/05/2018 Bike murph (4 Rounds for time) 4 x 2 Minute Rounds then 2 Minute Res ... Continue Reading