CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Handstand Walk (Distance) 3 Minutes Max Meters Handstand Walks/ Push ups / Holds Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dipsweight 60/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Tabata Hang Power clean/Ball slam (AMRAP – Reps) 8 minutes / 16 Rounds Alternating Hang Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Power Snatch ( 8 minute EMOM) 1 x Snatch high pull (pause at top of knee for 1 sec) 2 x Hang Power Snatch Chest-To-Bar Pull-ups (8 minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle Push Jerk (15 Minutes To find Heavy Complex ) 4 x Push press 2 x Push jerk Back Squat (15 minutes ) 3 sets 1 x 5RM 1 x 95% – 5RM ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps ... Continue Reading