CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Malcom Battle (No Measure) Knock out shuttles Single malcom Pull Push marathon (AMRAP – Rounds and Reps) 20 Minute AMRAP Top o ... 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 Skills test One round only 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effort set Strict Ring Dips ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Saturday snatch ladder (Time) In partners 20 Snatch 50/35kg – 50% 50 toes to rings 16 Snatch 60/40kg – 55% 40 toes to ring ... Continue Reading

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Bench Press (20 Minutes 1 RM) 05/05/2017 Air bike fun (AMRAP – Rounds) 25 minute EMOM 5 Rounds Min 1 10 Bench Press 70/45 kg Min 2 10 Front Squat 70/45 k ... Continue Reading