CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Muscle-ups (10 Minute EMOM 3 – 5 reps) Scale is Alternating EMOM Ring Rows 3 – 5 reps Ring Dips 3 – 5 ... 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 Back Squat (20 Minutes 4 x 6 @ 75%) 11/05/2017 (Time) 4 Rounds For Time 25 Dumbell Snatch 22.5/15kg kg 5 Meters Front Rac ... Continue Reading

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand 10/04/2017 bike sled (Calories) 3 Rounds In 2 minutes 20m sled drag 40/30kg Max effor ... Continue Reading

CrossFit D.E.C.K – CrossFit Entitely Optional skill work thrill work wod (Time) 1-2-3-4-5-4-3-2-1 Ring muscle ups 5-4-3-2-1-2-3-4-5 Squat snatch (increase weight up to 1 rep then decrease again) Then 5 rounds 3 bar muscle ups 6 pistols (12 air squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Kelly (Time) In Pairs 10 Rounds For Time 400m Run 1 for 1 30 Box Jumps ( together ) 30 Wall Balls ( together ) 50 minute time cap