CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Bench Press (15 Minutes 5 x 5 @ 75%) 26/10/2019 (Time) In Partners 400m Run together 30 Single Arm Devil Press 2 x 22.5 kg/ 15 kg 20m ... 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 Handstand Walk (Distan ... Continue Reading

CrossFit D.E.C.K – Midday Metcon 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 Crossfit Games Op ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Snatch Balance (15 minutes 4 x 2 @ 80%) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 6 ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata (alternating) -V hold Flutter kicks -Plank to top of push up transfers Midday Sweatcon Metcon (Time) 150 Kettlebell Swings *every 30 Seconds complete 5 Goblet Squats with kettlebell* then ... Continue Reading