CrossFit D.E.C.K – CrossFit Turkish Get Up (15 minutes 10 x 2) 30/03/2017 Run kettle sit (AMRAP – Rounds and Reps) 18 Minute AMRAP 200m Run 25 sit ups 200m Run 50 Kettlebell swing 24/16 kg 200m Run 25 sit ups

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Front Squat (20 minutes 1 RM ) Bench Press (15 minutes 1 RM) Power Clean (15 minutes 1 RM)

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 wall shoulder rotations Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Swing for your supper (Time) 10 ring muscle ups Then 5 rounds: 10 c ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Push Jerk (16 minutes heavy complex) 8 two minute rounds Work to heavy 2 x Thruster 3 x Push Jerk 12/09/2016 Snatch Run Push ... Continue Reading

CrossFit D.E.C.K – CrossFit