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 Power Clean (15 minute ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 10/8 calorie bike 1x 3 part down up shuttle Increase intensity each round Midday Rowing Helen (Time) 3x 400m row 21 kettlebell swings 12 ring rows Burpee Box Overs (AMRAP – Reps) 5 minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Torian pro (Time) 15 calorie legs only airbike 15 bar muscle ups 30 clean and jerk 70/45kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Shoulder Mobility – Face Pulls – Banded Pull Aparts – Banded Tricep Kick-backs 3x 10 x Good-mornings 5 x Push Press 5 x Push Jerk 10 x Plank to Plate step ups (15/20 kg pla ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Front Squat (20 Minutes 6 x 6 @75 %) 28/01/2016 box run (AMRAP – Rounds and Reps) 15 Minute AMRAP Buy in ... Continue Reading