CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Riot murphy (Time) For time in teams of 4 2400 m Run with 10 and 7 kg ball 100 pull ups (4 x 25) 200 Burpees (2 x synchro pairs 50) 400 Air Squats all 4 synchro

CrossFit D.E.C.K – CrossFit Big D Warm up (No Measure) 3 x 30 Sec Hasndstand Hold 10 Air Squats 10 Clean and Jerk Happy birthday Big D your a champ (AMRAP – Rounds and Reps) 38 Minute AMRAP 38 Sit ups 5 Ring muscle ups 38 Goblet squats 32/24 k ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch The holy Grail (15 minutes heavy complex) Unbroken 1 Power S ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Pass Through 10 x Racked bar row 10 x Hollow rocks Tabata Toe to Bar – Top of Push Up (AMRAP – Reps) Tabata Toe to Bar and Top of Push up Hold 8 Alternating Rounds Overhead ... Continue Reading