CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Front Squat (20 Minutes 5 x 2 @ 75%) 28/01/2016 box run (AMRAP – Rounds and Reps) 15 Minute AMRAP Buy in 80 sit ups The ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills 2 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift 15 @ 4 / 6 / 8 inch 01/06/2016 Partner 45 Minute (Time) Partner 45 Minute Workout 10 Ro ... Continue Reading

CrossFit D.E.C.K – CrossFit Press & Pull (No Measure) 5 minutes Shoulder mobility then 3 x 30 sec Scorpions 30 sec Arc to hollow 30 sec shoulder press Push Press (15 Minutes 3 x 5 @ 75 %) 09/11/2015 Burpee Clean (Time) For Time 10 Burpee 30 ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA Tabata Toe and Top of Push (No Measure) Tabata Toe to Bar and Top of Push up Hold 8 Alternating Rounds Back Squat (15 Minutes 3 x 2 @ 80 &# ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata Hollow Superman (AMRAP – Reps) Alternating Tabata 8 Rounds Hollow Hold Superman Hold Tabata Pull Push (AMRAP – Reps) Alternating Tabata 8 Rounds Strict Pullups Push ups 28/05/2016 (Time) For time 500m r ... Continue Reading