CrossFit D.E.C.K – CrossFit 23/06/2016 Shoulders (Time) 21-15-9 reps of: Chest-to-bar pull-ups Handstand Push-ups 3 Rounds for time of: 20m Front Rack Lunge 2 x 24/16kg 40m Overhead Carry 2 x 24/16kg 50 Abmat Sit-ups AMRAP 6 minutes of: 4 Burpees 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area 22/06/2016 run air slam ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA Skills test 3 x 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effort set Strict Ring Dips 4-6 minutes 1 Max effort set V-ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Deadlift (20 Minutes 3 RM then 4 x 3 @ 80%) Take 15 Minutes to find 3 RM rest 1 Minute Then 4 minute EMOM 3 Reps @ 80% Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts 20/06/2016Push Kettle ... Continue Reading

CrossFit D.E.C.K – CrossFit Balls balls balls (Time) In partners 1600m med ball run 200 slam balls 800m med ball run 200 front rack lunges 400m med ball run 200 med ball sit up passes to partner 200m med ball run 200 med ball cleans *Break work as r ... Continue Reading