CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Strict Toes-To-Bar (6 Minute Alternating EMOM) Strict Pull up (6 Minute Alternating EMOM) Strict Pull up Rower fun (3 Ro ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 100m run 10 squats 10 jumping jacks EMOM 3 08/03/2021 (AMRAP – Rounds) 6 x 6 Minute EMOM Min 1- 20 Wallballs Min 2- 15 Toes to Rings Min 3- 20 Dumbbell Hang Power Clean and Jerk 22.5/15kg Min ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday Optional (Time) 2 Rounds 12 Bar Muscle Ups/ push-ups 9 Calorie Machine 6 Power Clean and Jerks Rest 3 Minutes 24 Bar Muscle Ups 18 Calorie Machine 12 Power Clean and Jerks Sunday 2 (Time) 5 rounds In pairs 3 ring m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Banded Press to Pull Apart 10 Push Ups working way out and in 10 Lunge with twist Bench Press (15 Minutes 3 x 8 – 75%) 03/04/2021 (Time) 5 Rounds 10 Pull-ups 10 Push Press 50/35kg 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic 26 min Partner (AMRAP – Reps) 26 Minute Partner AMRAP Partner A runs one 400M Partner B does AMRAP Hang Snatch 50 / 35 kg until A gets back. Switch and repeat. Each person only runs once ... Continue Reading