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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m Jog 20 Calf Pumps then complete the SPRINT workout Sprint (Time) For time 20 calorie Ride 400m Run 50 Double Unders 13/02/2019 (Time) 10-1 Shoulder to Overhead 70/45kg Push up Box jumps 24/20R ... 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 Ring Dips (6 Minute Alternating EMOM) Ring Rows (6 Minute Alternating EMOM) You can do it put your lunge into it (T ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Bring Sally Up with a Plate Back Squat (8 x 1-90%) 20 Minutes 19/02/2018 (Time) 4 Rounds 6 Bar Muscle Ups 6 thrusters 60/40kg 8 Toes to bar 8 overhead squats 60/40kg Then Rest 1 Minute 10 Power Cl ... Continue Reading

CrossFit D.E.C.K – CrossFit Ryan Fischer death (Time) 100 bench press 70/45kg Every break ALTERNATE between 4 ring muscle ups 5 bar muscle ups