CrossFit D.E.C.K – CrossFit Optional Sunday. Do this or whatever you like. Or change movements. (Time) 3 rounds 12 bar muscle ups/double dumbbell renegade rows 12 double kettlebell/ dumbbell hang power clean and jerks 3 rounds 8 ring muscle ups/ 16 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Arch to hollow 10 power snatch 10 lunge and twist Partner 100s (Time) In Partners 100 Hang Power Snatch 40/30kg 800 m Run 100 Toes to Bar 800 m Run 100 back rack lunges 800 m Run 100 Burpees

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 second side plank e/s 6 X dead bug with hold 20 second bird dog E/s 2 X 10 single leg glute bridge E/s Deadlift (6 x 2 – 80 %) 15 minutes 14/11/2020 Cindy’s Bro (AMRAP – Round ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow AB 48 (AMRAP – Reps) 6 Minutes 2 Rounds: 20 Weighted legs elevated crunches 20 Weighted Floor Sweepers 20 alternat ... 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