CrossFit D.E.C.K – Competitor Training Metcon (No Measure) EMOM x 20 1: 20/15cal bike 2: 8 ring muscle ups 3: 15/12cal ski 4: 20m HS walk (2x10m lots)

CrossFit D.E.C.K – CrossFit 04/02/2016 (Time) In partners 800m run together 150 thrusters 60/40kg 800m run together *Every break both partners must complete 5 burpees*

CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Bar tuck pull to invert x 5 Progression: Heels to bum – knees to chest 04/02/2022 (AMRAP – Rounds and Reps) 15 Minute AMRAP 1 ... 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 Shoulder Build Find a number to hold for all 5 alternating sets of each movement . Minute 1: Strict Handstand push-up ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (25 Minutes 7x 5 @ 75%) 01/02/2017 sit dead Burpee (AMRAP – Rounds and Reps) 7 Minute AMRAP 10 Sit ups 1 ... Continue Reading