CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 10 Overhead Tricep Extension 10 Ring Row 10 Sec Hand Stand Shoulded tap Strict Toes-To-Bar (6MIN Alternating EMOM) L-Sit Pull-ups (6MIN Alternating EMOM) Overhead Squat (6 MIN EMOM) All @ 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit 29/9/16 push pull run (Time) 6 rounds 5 ring muscle ups /10 push ups 10 strict handstand push-ups/ strict press with barbell 15 v-ups 200m run 30 minute cap

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Clean (10 minute EMOM) Work to Heavy 5 Minutes 1 x Power Clean 1 x Front Squat 5 Minutes 2 x Clean CrossFit Games Open 1 ... Continue Reading