CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Saturday Team (3 Rounds for time) All in Teams of Three For Time together 80 Deadlift ... Continue Reading

CrossFit D.E.C.K – CrossFit Lunge warm up (No Measure) 3 x 10 Good morning 10 lunge pass trough 10 Shoulder Press 30/06/2017 32 minutes amrap (AMRAP – Rounds and Reps) 32 Minute AMRAP 4 pull ups 8 push ups 12 med ball cleans 16 ball front rack ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up 2 (No Measure) 3x 30 sec Top of Push up 30 sec Over Head Squat 30 sec Good Morning Hatch Cycle Back Squat (15 minutes Week7-2) 4 reps @ 70% 4 reps @ 75% 4 reps @ 80% 4 reps @ 85% 29/06/201 ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (15 minutes 3RM) 28/06/2017 Kimbo 1 (Time) For Time 16 Power Clean 60/40 kg 16 Toe to Rings 800 m Run 8 Power Clean 70/ 45 kg 8 Toe to Rings ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 27/06/2017 skip lunge swing pull (AMR ... Continue Reading