CrossFit D.E.C.K – CrossFit Warm up Hold (No Measure) 2 Minute hang From Rig 3x 20 Sec Hollow Hold 20 Sec Superman Hold Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 10 rounds 3 ring muscle ups 6 double kettlebell hang cleans 2×16/12kg 24 double Unders Then 5x 5 strict handstand push-ups 10 toes to bar 15 burpees

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Slow Arc to Hollow 10 Back Extension into downward dog 10 Slow controlled Squats Frantasy land (Time) 21-15-9 Thrusters Pull-ups / Bent Over Rows 15-12-9 Thrusters Chest to bar pull-ups / Ring ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch ready (No Measure) 20 shoulder activation shrugs 20 Change plate shoulder cranks Then 2x 5x snatch deadlift 5x snatch pull 5x power snatch 5x heaving snatch balance 5x overhead squat 5 x snatch balance Snatch (15 M ... 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