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 01/05/2015 20 Minute A ... 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 Back Squat (20 Minutes 10 x 3 @ 70%) 10/04/2018 5-15 wall ball kettle bell (Time) For Time 5-15 Wall ball ... Continue Reading

CrossFit D.E.C.K – CrossFit Saturday schmaterday (AMRAP – Rounds and Reps) In pairs 40 minute AMRAP 20 rounds (round for round) 1 bear complex 80/60kg 2 bar muscle ups Partner A works while partner B completes 20 double Unders. Both must be fi ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Overhead warm up 2 (No Measure) 3x 30 sec Top of Push up 30 sec Over Head Squat 30 sec Good Morning Snatch Balance (20 Minutes 10 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday wod (Time) 5 Rounds 12 Burpees 9 strict Handstand push-ups 6 Bar Muscle Ups 3 Snatch 70/50kg