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 Ring Dips (6 minute Al ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restweight 35/25 kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Good Mornings 10 Power Cleans 10 Push Jerks The Ben Smith complex (Time) In partners 50 Rounds 3 deadlifts 2 cleans 1 jerk Weight: 70/50kg 35Minute Cap

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Warm-up (No Measure) 3x 10 Hi Hang Shrug 10 Hang Power Clean 5 Front Squats 5 full Cleans Clean (10 EMOM- 2 reps) 3 minutes hi hang ... Continue Reading