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 Tabata Toe to Bar – Top of Push Up (AMRAP – Reps) Tabata Strict Toe to Bar Top of Push up Hold 8 Alternat ... Continue Reading

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 Squat Clean (10 Minutes work to 75 %) Muscle Squat Ladder (Time) 8 Rounds for time 4 Muscle up or 8 Push ups 2 Squat ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit The Hangover (AMRAP – Reps) Round 1 10 Push ups 10 Lunges Round 2 10 Burpees to bar 10 Toes to bar Round 3 10 Calorie bike 10 Ball slams 10/7 Round 4 40 Double unders 10 Sit ups Round 5 200m Row 10 Bench Press 60/ 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Riding Friday (4 Rounds for reps) 4 Rounds In 4 Minutes 10/8 cals Ride 10 left arm Kettlebell snatch 24/16 k ... Continue Reading