CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata (alternate) Hollow hold handstand hold Handstand Walk (4 Min EMOM- max distance unbroken) 1 meter = 1 rep Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-up ... 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 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