CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Strict Toes-To-Bar (6 ... Continue Reading

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-under ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional sunday (Time) 2 rounds 30 toes to bar 30 sumo deadlifts Then 2 rounds 10 ring muscle ups/20 push-ups 20 dumbbell power lunges

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 power clean 10 push jerk 10 front squats 28/02/2017 (Time) 400m run 40 burpees 40 power clean 20 chest to bar pullups 400m run 30 burpees 30 push jerk 15 chest to bar pullups 400m run 20 burpees 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMOM ) Back Squat (16 Minute EMOM 8 x 3 @ 80%) Alternating EMOM Odd ... Continue Reading