CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Sand Bag Team Fun (Time) In teams of 4 Run 1600 meters carrying 20kg sand bag every change or drop every member will do 10 air squats and one member will ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Skipping (No Measure) 2 Minutes Double Unders 2 Minute Burpee Challenge (AMRAP – Reps) In 2 Minutes Complete as Many Burpees a ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow TYMA Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk ... Continue Reading

CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl 06/03/2015 5 Rounds max Kettlebell (5 Rounds for reps ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch 2 (No Measure) 3 x Pass Through Snatch High Pull Overhead Squat High-Hang Snatch (8 Minute EMOM) Start @ 65 % Increase weight every 2 minutes Lucia (Time) For time 32 Cal Row / 2 mins 2 Snatch 50 / 35 kg 2 Over ... Continue Reading