CrossFit D.E.C.K – CrossFit Optional sunday (Time) 2 rounds 30 toes to bar 30 sumo deadlifts Then 2 rounds 10 ring muscle ups/20 push-ups 20 dumbbell power lunges

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 power clean 10 push jerk 10 front squats 28/02/2017 (Time) 400m run 40 burpees 40 power clean 20 chest to bar pullups 400m run 30 burpees 30 push jerk 15 chest to bar pullups 400m run 20 burpees 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMOM ) Back Squat (16 Minute EMOM 8 x 3 @ 80%) Alternating EMOM Odd ... Continue Reading

CrossFit D.E.C.K – CrossFit Hang and hand warm up (No Measure) 3 x Pass Through Hang Power Clean Front Squat Hang Clean (10 Minute EMOM @ 70%) 2 x Hang Power Clean 1 x Hang Squat Clean Skipping (No Measure) 2 Minutes Double Unders 14/02/2017 dou ... 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