CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over 31/07/2017 Triple treat (Time) 4 rounds for Time 400-meter run 24 air squats 12 burpee box jump-overs20 min cap 31 ... Continue Reading

CrossFit D.E.C.K – CrossFit Hughie (Time) For time 50 Burpee 5 Pull ups 3 Chest to Bar 1 Bar Muscle up 10 Clean and Jerk 50/35 kg 40 Burpee 5 Pull ups 3 Chest to Bar 1 Bar Muscle up 20 Clean and Jerk 50/35 kg 30 Burpee 5 Pull ups 3 Chest to Bar 1 Ba ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Shuttle warm up (No Measure) Two teams Cross shuttles 2,4,6,8 shuttles2x cross rest 1 x shuttle rest race 1 x cross 1 x shuttle Hatch Cycle Back Squat (we ... Continue Reading

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 Hollow Superman Squat (No Measure) 3x 15sec Hollow Hold 15sec Superman Hold 30sec rest 30sec toes to wall, hands overhead air squat 30sec rest Power Clean (12 Minute EMOM) Build to heavy 1x High hang shoulder shrug 1 x Ha ... Continue Reading