CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 07/09/2016 20-40-80 30 min (Time) For Time ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Split J ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation Arc to Hollow YMCA Pull-ups (6 Minute Alternating EMOM) Strict Toes-To-Bar (6 Minute Alternating EMOM) Emily (Time) For Time Buy in 100 dou ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Jumping Warm up (No Measure) 10 x Jumping Squat Tuck Roll out Broad Jump Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push ... Continue Reading