CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Banded Lat Pull- downs 10 x Shoulder Cranks 10 x Bent over Y / T’s 2 x Change plates Tabata Hollow hollow rocks Plank hold Strict Toes-To-Bar (6 Minute EMOM alternating ) Strict Pull up ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Hip Mobility 3x 10 x banded Monster walks 10 x Kang Squats 10 x Kosak Squats 20 Second passive hang from rig Back Squat (20 Minutes – 8 x 2) 2 x 2 – 70 % 2 x 2- 80 % 2 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) 3 x 10 x shoulder taps 10 x bird dogs 10 x mountain climbers with thoracic twist 10 x straddle wi ... Continue Reading

CrossFit D.E.C.K – CrossFit Muscle Nation (Time) 20 push jerks 90/60kg 2x 15 chest to bar pull-ups 15 handstand push-ups 15 toes to bar 15 handstand push-ups 10x 2 ring muscle ups 20 double unders 2x 15 bar muscle ups 15 kettlebell swings 32/24kg 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Hold (No Measure) 2 Minute hang From Rig 3x 20 Sec Hollow Hold 20 Sec Superman Hold 07/10/2017 Saturday balls (AMRAP – Rounds and Reps) In Pairs : 30 Minute AMRAP 60 Burpee Slam Balls 800m Run with Ball 80 M ... Continue Reading