CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Sets each slow Controlled Partner Hamstring lowers 3x 10 Kettle-bell Deadlifts 10 arch to hollows 10 Eagles 8 EMOM (4 Rounds for reps) Alternating 1-3 strict muscle ups (odd) 45 second top of deadli ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Plate flyes 10 Push-ups 10 Mountain climbers 8 EMOM- Grip n Gas (8 x 21) 1 Bar Muscle Up 2 Strict Pull-ups 3 Chest toes to bar 15 Double Unders Double dummies (AMRAP – Rounds and Reps) In ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 40 Second Iron Chair 10 Front Squats 10 Pass-Through Lunges Clean and Jerk (8 minute EMOM @ 75 %) 1 x Clean 1 x Push Jerk 1 x Split Jerk ( 2 Second hold in Split) 11/10/2017 Thrusters Lunge toe ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes Ankle Mobility 3x 10 Jumping Jacks 10 Arch to Hollows 30 Second Plank hold Strict Toes-To-Bar (9 Minute Alternating EMOM) L-Sit Pull-ups (9 Minute Alternating EMOM) Ring Dips (9 Minute Alter ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Push Jerk (10 minute EMOM 2 @ 70%) 09/10/2017 hand Front Jerk run (Time) For Time 10-1 Strict handstand push-up ... Continue Reading