CrossFit D.E.C.K – CrossFit Skills 2 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift 15 @ 4 / 6 / 8 inch Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups102/7 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 Minutes 10 x 1 @ 90 %) 10 Minute Warm up 10 Minute Emom 16/06/2016 (AMRAP – Rounds and Reps) 20 Minu ... Continue Reading

CrossFit D.E.C.K – CrossFit Skipping (No Measure) 2 Minutes Double Unders Tabata Toe and Top of Push (No Measure) Tabata Toe to Bar and Top of Push up Hold 8 Alternating Rounds Thruster Warm up 2 (No Measure) 10 One arm Front squat 10 Kettle bell De ... Continue Reading

CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Snatch Balance (10 Minutes EMOM) 50% 4 mins 60% Next 3 Mins 70% Next 3 Mins 1 X Power Snatch 2 x Snatch ... Continue Reading

CrossFit D.E.C.K – CrossFit Dip squat warm up (No Measure) 3 x 15 sec top of dip 15 sec bottom of dip 10 air squats 100 m run Queen Elizabeth (Time) In partners complete 12 Rounds 200m sand bag carry 12 ring dips 12 Squat cleans 60/40kg