CrossFit D.E.C.K – CrossFit Overhead warm up 2 (No Measure) 3x 30 sec Pass Through 30 sec Reverse pass through 30 sec Over Head Squat Bear Complex (20 Minutes To Find Heavy 1 Rep Max) Power Clean Front Squat Push Press Back Squat Second Push Press 0 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 6 rounds 15 wall balls 10 toes to bar/v-ups/crunches 5 burpee box jump overs

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow EMOM Saturday 2 (6 Rounds for reps) 6 x 6 minute EMOM Min 1 – 10 Benchpress 60% Min 2 – 20 SDHP 32/24 kg ... Continue Reading

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 12/02/2021 (2 Rounds f ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Push Press (20 Minutes to complete 3RM) 26/02/2015 (Time) For time 100 Double Unders 60 Wall ball 30 Hang Power Snatch 30/25kg 50 Double ... Continue Reading