CrossFit D.E.C.K – CrossFit Kids 5+ Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Metcon (Time) 100m suitcase carry 10 shoulde ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap TNS (AMRAP – Reps) In teams of 4 2 Sled Drags ea ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Muscle Snatch 10 Power Snatch Power Snatch (20 Minutes 1 RM ) Tabata ball and Sit up (AMRAP – Reps) 8 Minute Tabata Wallball 10/7 kg sit up alternating ever r ... Continue Reading

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 Back Squat (25 Minutes 8 x 4 @ 80%) 17/11/2016 ride/row/run thruster box (3 Rounds for reps) 3 Rounds for Reps ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Do anything you like or catch up on a workout from the week Optional (Time) 10x 3 Bar Muscle Ups/ 6 Toes to Rings 6 Ball Squats to shoulder 9/6 Cal Bike