CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes plate ankle mobility 3x 10 Kosak squats 10 Mountain climbers 10 reverse glute bridges AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank right side 30 second l ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional sunday (Time) 6x 6 bar muscle ups/ring rows 12 handstand push-ups/push-ups 18 box step ups 1x dumbbell 24 sit-ups

CrossFit D.E.C.K – CrossFit Linchpin Pairs (Time) In Pairs 200m Run together 20 Burpees 20 Chest to Bar Pull-ups 200m Run together 19..18…down to 1

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Clean and Jerk (12 Minute EMOM) min 1-3 2 x High Hang Clean & Jerk @ 65% min 4 Rest min 5-7 2 x Hang Clean & Jerk @ 75% min 8 Rest ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 10 Overhead Tricep Extension 10 Ring Row 10 Sec Hand Stand Shoulded tap : Snatch (5 x 2 – 70%) 04/10/2018 The Camel (Time) For Time 15 – 12 – 9 Toes to bar Power Snatc ... Continue Reading