CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 50 (AMRAP – Reps) in 6 Minutes 2 Rounds 20 Hollow Rocks 20 Marching V-ups 20 Military Sit-ups (knees together wrists to knees) 20 Feet Over Object M ... 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 Shoulder Stamina (5 Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean and Jerk (11 Minute EMOM) 3 Minutes 5 Reps @ 50% Rest 1 minute 3 Minutes 4 Reps @ 65% Rest 1minute 3 Minutes 3 Reps @ 80% Pink W ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 100m Run 10 Beat Swings 10 Banded Press with Pull Apart 10 Front Squat 5 Clean and Jerk 20/07/2016 Partner Clean Ladder (Time) In Partners (1 for 1 reps) 40 Clean and Jerk 70/45 kg 30 Clean and Je ... Continue Reading