CrossFit D.E.C.K – CrossFit The Hangover (AMRAP – Reps) Round 1 10 Push ups 10 Lunges Round 2 10 Burpees to bar 10 Toes to bar Round 3 10 Calorie bike 10 Ball slams 10/7 Round 4 40 Double unders 10 Sit ups Round 5 200m Row 10 Bench Press 60/ 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Riding Friday (4 Rounds for reps) 4 Rounds In 4 Minutes 10/8 cals Ride 10 left arm Kettlebell snatch 24/16 k ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 overhead squats 30 sec Sampson stretch each side 10 power snatch 5×5 sets of overhead squats working to starting weight. First set barbell. Overhead Squat (15 Minutes 3 x 3 @ 85%) 15/12/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Split Jerk (15 Minutes 5 x 2 @ 85%) Fran’s Sis (Time) 21-15-9 Push Jerk 60/40kg Bar Muscle Ups/ Strict pull up