CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 mins banded ankle mobility 3X 10 power cleans 10 front squats 10 arch to hollow Clean (10 Minute E2MO2M @ 75% ) 1 x Clean 4 x Front Squat 14 Minute Ascending muscle up Ladder (AMRAP – Roun ... 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 20/02/2017 hand box bell (Time) 7 Rounds For Time 7 Handstand Strict Push ups 7 Burpee box jump 30/24 inch 7 Left a ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 10 Alternating bridge march 10 Arch to hollow 5 Press to Handstand Handstand Walk (3 Minute max effort max metres) Work on Handstand holds, shoulder taps o ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Bench Press (15 Minutes find 2RM) 17/02/2017 Ride Lunge Burpee Row Teamof3 (Time) For Time in teams of 3 25 Calories Rid ... Continue Reading