CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow EMOM Saturday 2 (6 Rounds for reps) 6 x 6 minute EMOM Min 1 – 10 Benchpress 60% Min 2 – 20 SDHP 32/24 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit 12/02/2021 (2 Rounds f ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Push Press (20 Minutes to complete 3RM) 26/02/2015 (Time) For time 100 Double Unders 60 Wall ball 30 Hang Power Snatch 30/25kg 50 Double ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Back Squat (20 Minutes 3 RM) 2021 Bikes (3 Rounds for reps) 4 x 3 min Rounds Ride 12/8 Cals 5 Ball Squats 45/30 kg 10 Meter W ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Power Clean (10 minutes EMOM (2 Reps)) 24/02/2015 (2 Rounds for reps) 4 Minute AMRAP 4 Dead lift 120/80kg 10 Burpee Box Jumps 16 Lunges Rest 3 min ... Continue Reading