CrossFit D.E.C.K – CrossFit Team series(ish) warm up not warm up (AMRAP – Reps) 4 minutes of synchro bar facing burpees (hey it should be 7 😉) Team series mash (Time) In pairs 400m run together Then 12-10-8-6 (each starts on a movement then ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 arch to hollow 10 hang power snatch 10 jumping jacks Good luck💪strong’s. We 💜 you (AMRAP – Rounds and Reps) Adam and Alana are getting hitched! Find someone you like to spend t ... Continue Reading

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Front Squat (15 Minutes 4 x 5 @ 65%) 13/07/2017 (AMRAP – Rounds and Reps) 20 Minute Ladder 50/35 – 60/40 – ... 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 (9 Minutes alternating EMOM) Box handstand push up (9 Minutes Alternating EMOM) Strict Toes-To-Bar (9 Min ... Continue Reading