CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec 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 Run 30 ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Pull-ups (6 Minutes Alternating EMOM ) Strict Toes-To-Bar (6 Minutes Alternating EMOM ) Push Jerk (15 Minutes heavy 7 Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Skipping (No Measure) 2 Minutes Double Unders Run row ride (Time) In three teams Run 400m together Row 1000m in train ( first back gets to start ) ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press BTS Event 3 (AMRAP – Reps) Thruster Ladder Pairs In 6 Minutes 10 Thrusters @ 40/30 kg 10 Thrusters @ 50/35 kg 10 Thrusters @ 60/40 kg 10 Thrus ... Continue Reading