CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum – knees to chest Push Jerk (15 Minutes heavy 7 Reps) Strictly 10 Minutes on ... 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 Deadlift (15 Minutes 2 x 5 @ same weight ( heavy )) Take 10 minutes work on form and load 5 minute f ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over 16/09/2016 12 min overhead pull skip (AMRAP – Rounds) Every 3 minutes for 4 rounds 10 overhead squats 60/40k ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 shoulder Wall circles each side 2x 10 hanging shoulder activations 30 second handstand hold 3 inch worms Skills test One round only 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effo ... Continue Reading