CrossFit D.E.C.K – CrossFit Warm-up tabata (No Measure) Tabata Air squats Arch to hollow Alternating Deadlift (15 minutes 3 x 5 @ 75%) The Carols (Time) 800m Run 70 Wallballs 35 Burpees 800 m Run 35 Burpees 70 Wallballs 800m Run 25 minutes cap

CrossFit D.E.C.K – CrossFit Sunday suggestion (Time) Anything your little hearts desire. Maybe catch up a workout you missed in the week!

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Saturday Chipper (AMRAP – Rounds and Reps) 30 Minute AMRAP In Pairs 80 Sit ups 70 Deadlifts 70/45kg 60 Pull Ups 50 Burpees over bar 40 Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Hang Power Snatch (15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Shoulder cranks with change plates 30 plate flyes 3x 10 Hip Sweepers 10 Power Clean 10 Front Squats Lizzy (Time) In pairs 40- 30-20 Front squats 60/40kg Burpees over the bar 40 Toe to bar Run 400 ... Continue Reading