CrossFit D.E.C.K – CrossFit Torian pro (Time) 15 calorie legs only airbike 15 bar muscle ups 30 clean and jerk 70/45kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Shoulder Mobility – Face Pulls – Banded Pull Aparts – Banded Tricep Kick-backs 3x 10 x Good-mornings 5 x Push Press 5 x Push Jerk 10 x Plank to Plate step ups (15/20 kg pla ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Front Squat (20 Minutes 6 x 6 @75 %) 28/01/2016 box run (AMRAP – Rounds and Reps) 15 Minute AMRAP Buy in ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Push-ups 10 Power Snatch 10 change plate bent over flyes Bench Press (4 x 3 – 85 %) Immediately after superset with 10x barbell rows – light for slow and controlled form 20 minut ... 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