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 Pull-ups (6 Minutes Alternating EMOM ) Strict Toes-To-Bar (6 Minutes Alternating EMOM ) Back Squat (20 Minutes 4 x 2 @ 80  ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Challenge 3 Workout (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Power Clean and Jerk 40/30 kg 5 Meter Lunge Walk 5 Burpees 5 Ring Rows 5 Meter Lunge Walk Challenge Ride 3 (Calories) Ride for Calories 30 sec Ride Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster Warm up 2 (No Measure) 10 One arm Front squat 10 Kettle bell Deadlift 10 Push up Push Jerk (12 Min Heavy Complex) 1x Squat Clean 1x Hang Cluster 1x Push Jerk 24/03/2017 Push Thruster Skip (AMRAP – Rounds an ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Strict Muscle up 6 Minutes for 3 sets of max effort strict muscle ups unbroken – scaling = strict pullupsScale is ... Continue Reading