CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation Arc to Hollow YMCA Pull-ups (6 Minute Alternating EMOM) Strict Toes-To-Bar (6 Minute Alternating EMOM) Emily (Time) For Time Buy in 100 dou ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Jumping Warm up (No Measure) 10 x Jumping Squat Tuck Roll out Broad Jump Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Mc Donald & Galaghar (Time) 2 Rounds for time 200m Run 16 Kettlebell Swings 24/16kg 16 Pull ups 16 Front Squats 50/30kg Then 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (10 Minute EMOM) 10 minute alternating EMOM 8 Handstand push-ups Odd minute 8 Deadlift @ 60% Even minute 10/11/2016 (Time) For time 5 ... Continue Reading