CrossFit D.E.C.K – CrossFit Gymnastics stability (No Measure) 3 Rounds 10 x Bent over rows 4 x Tuck to Invert 20 Second top of ring support hold 20 Second isometric top of pull-up hold/ hollow hang hold 29/08/19 bike dumbbell ball interval (4 Rounds ... 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 Push Press (5 x 3 – 70%) 15 Minutes 28/08/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Plate Mobility then 2x 10x Hip Cars each leg 10x glute raises 10x Hip Lean and reach Back Squat (2 x 1 – 90%) 1 x 3 – 70% 1 x 3- 75 % 2 x 2 – 80 % 2 x 2- 85 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes shoulder mobility 3x 5x snatch pull 5x power snatch 5x snatch drops increasing depth 5x overhead squats 5x snatch Snatch (11 EMOM) 2 minutes 1 x snatch pull 1x power snatch 1x overhead squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Emomerday (Time) 5 min EMOM 4 ring muscle ups / 10 reverse lunges Rest 1 min 5 min EMOM 12 toes to bar/ 10 Russian swings 24/16kg Rest 1 min 5 min EMOM 5 bar muscle ups/ 10 squats Rest 1 min then 10-1 Chest to bar pull-up ... Continue Reading