CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups42/30 kg 10 min cap then straight into run 400m Run x 4 (4 Rounds for time) 4 Rounds for tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Muscle-ups (5 Minutes Max Effort) Scale is max strict pullups or banded pullups then complete same reps of push-ups or r ... 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 Squat relay (No Measure) In 2 Teams Max effort Squats in 5 Minutes In relay 10m Run 5 Goblet Squats 10/7 kg in barrier 10m Ru ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Metcon AMRAP 5 minute rounds 1 minute rest between rounds Score is total reps The Hangover (AMRAP – Reps) Round 1 10 Push ups 10 Lunges 2 wall climbs Round 2 10 Burpees to bar (out of reach) 10 toes to bar Round 3 1 ... Continue Reading