CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Front Squat (20 mins 2 x 3 @ 90) 19/11/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms Whit thinks she’s cool (Time) For Time 30 Back Squats 40 / 30 kg Run 200m With 20 /10 kg Plate 30 Pull ups Run 200m With 20 /1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat Clean (8 Minute EMOM @ 80 %) 2 x Clean pull 1 x Clean 2 x Front Squat 29/05/2015 (Time) 21 – 15 – 9 Dea ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up5 min handstand practice 16/11/2015 (Time) For time in partners 50 Handstand Push ups 50 Toe to Bar 30 Push Jerk 70/ 45kg 30 m Walking lunge bar in ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms3 x 30 Sec Hollow holds Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats