CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Bench Press (15 Minutes find 2RM) 17/02/2017 Ride Lunge Burpee Row Teamof3 (Time) For Time in teams of 3 25 Calories Rid ... Continue Reading

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Ring Dips (6 Minute Alternating EMOM ) Deficit Handstand Push-ups (6 Minute Alternati ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap Hang and hand warm up (No Measure) 3 x Pass Through Ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Back Squat (25 Minutes 8 x 3 @ 80%) 10m Lunge walk after each set Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsWeight 43/30 kg

CrossFit D.E.C.K – CrossFit Valentine’s Day row (AMRAP – Reps) 3 Minutes Row and Burpee In Pairs complete max effort Row ( Calories ) Burpee Working at same time change however Valentines Day Workout (Time) In pairs for Time Run 300m tog ... Continue Reading