CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 10 Alternating bridge march 10 Arch to hollow 5 Press to Handstand Handstand Walk (3 Minute max effort max metres) Work on Handstand holds, shoulder taps o ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Bench Press (15 Minutes find 2RM) 17/02/2017 Ride Lunge Burpee Row Teamof3 (Time) For Time in teams of 3 25 Calories Rid ... Continue Reading

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 10 Alternating bridge march 10 Arch to hollow 5 Press to Handstand Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMO ... Continue Reading

CrossFit D.E.C.K – CrossFit Hang clean warm up (No Measure) 3 x Hang Power Clean Front Squat Push Jerk Skipping (No Measure) 2 Minutes Double Unders Hang Clean (10 Minute EMOM @ 70%) 2 x Hang Power Clean 1 x Hang Squat Clean 14/02/2017 double ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Valentine’s Day row (AMRAP – Reps) 3 Minutes Row and Burpee In Pairs complete max effort Row ( Calories ) Burpee Working at same time change however Valentines Day Workout (Time) In pairs for Time Run 300m tog ... Continue Reading