CrossFit D.E.C.K – CrossFit Ab 50 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Hollow Rocks 20 Single leg alternating V-ups 20 Military Sit-ups (knees together wrists to knees) 20 Feet Over Object Max Effort V-ups Split Jerk warm up (No Measure) 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats 06/04/2022 (Time) For Time 3 Rounds 15 Overhead Squat 40/30 kg 15 chest to bar pull-ups Rest 3 minutes 15 Toe To Bar 15 Thrusters 40/30 kg Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 10 Overhead Tricep Extension 10 Ring Row 10 Sec Hand Stand Shoulded tap Handstand Walk (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Deadlift (10 Minute 2 x 5 ... Continue Reading

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 (12 Minute EMOM) 4 Minutes @ 50% 2 x Clean Pull 1 x Hang Clean 4 Minutes @ 60 % 2 x Clean Pull 1 x H ... 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 Pull-ups (6 Minutes Alternating EMOM ) Strict Toes-To-Bar (6 Minutes Alternating EMOM ) Back Squat (20 Minutes 4 x 2 @ 80  ... Continue Reading