CrossFit D.E.C.K – CrossFit Sunday funday 13.12.20 (Time) 2 rounds 12 calorie ride 12 ring muscle ups 12 calorie ride 12 ball cleans to shoulder 12 calorie ride 12 bar muscle ups 12 calorie ride 12 ball cleans to shoulder

CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians Push Press (15 Minutes 1RM) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Upside down Kettlebell Press 10 x Eagles 10 x One Legged Deadlifts Handstand Walk (Distance) 5 Minutes Max Meters Handstand Walks/ Push ups / Holds 06/02/2020 (3 Rounds for reps) 3 x 4 Minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Bottom of Squat Hold Plank Hold Skill Work Strict toes to bar (AMRAP – Reps) 3 Minutes Max Effort Strict Toes to bar *Every break in reps complete 15 Squats Skill work Strict ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm-up (No Measure) 3 rounds 10 knee squats 20 lateral jumps 30 plank wal ... Continue Reading