CrossFit D.E.C.K – CrossFit 12 more days. Do mine or make your own! (Time) 1 Power clean and jerk 100/70kg 2 00m run 3 ring muscle ups 4 strict hand stand push up 5 chest to bar pull-ups 6 toes to bar 7 cal air bike 8 dumbbell Bench Press 2×22. ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch B (No Measure) Y, T, A Scapula Holds – 10 Seconds x 3 20 x Shoulder Shrug distractions 2 x 30 Seconds bottom of the Squat then with barbell 2 x 5 Drop Snatch 2 x 5 Hip Snatch 2 x 5 Snatch Deadlift 5 x 1 Hang ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic lines warm up 12 Days of Christmas (Time) For Time Accending Ladder 1 Muscle up 2 Squat Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder to Overhead 60/40kg 7 Front Squa ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) bottom of the squat ankle hip mobility then 3 x 10 x Frog Bridges 10 x Kosak Squats (use light kettle-bell if you want) 10 x Kettlebell Windmills then 2 x 5 x normal width push-ups 5 x wide width push ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) in Pairs 3 x each 10 partner over rig balls 10 partner ball pass hollow rocks 10 partner ball pass top of plank But did you Di? (AMRAP – Rounds and Reps) In Partners 25 Minute AMRAP 19 Deadlifts ... Continue Reading