CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Muscle-ups (5 Minutes Max Effort) Scale is max strict pullups or banded pullups then complete same reps of push-ups or r ... 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 Hatch Cycle Front Squat (week5-1) 5 reps70% 4 reps 80% 3 reps 85% 3 reps 90% Hatch Cycle Back Squat (week5-1) ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Bench Press (20 minutes 1 RM) 04//08//2016 6 station (AMRAP – Reps) 15 Minutes 2 Rounds 6 x One Minute Effots Thrusters 40/30kg Hand release Push ups Bo ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Challenge benchmark WOD (AMRAP – Rounds and Reps) 25 Minute AMRAP 10 hang power cleans 50/35 kg 15burpee 20situps 200m Run