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 Chest-To-Bar Pull-ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 10 (AMRAP – Reps) In 6 minutes 2 rounds 30 plank to top of push up transfers 20 v-hold flutter kicks 30 alternating single leg crunches 20 hollow rocks 30 feet over Then max effort v-ups Burgner Warm-up Cleans (N ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dodgeball Warm Up Penalty if hit/ caught/ out of bounds 3 burpees + 3 Squats Ab 33 (AMRAP – Rounds and Reps) 6 Minute AMRAP 15 Hollow Rocks 15 Alternating Gymnastics Crunches 15 Plank Jump Outs ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 05/10/20 Partner Holiday Fun (Time) In Partners 100 Synchro Squats then 3 Rounds 10 Power Clean and Jerk 60/40kg 200m Run 3 Rounds 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 10-8-6-4-2 Bar muscle ups / strict pull-ups / renegade rows Squat snatch increasing weight Then 30 ring muscle ups/ 60 push-ups Every break in reps 10 double dumbbell burpee squat cleans 2×15/1 ... Continue Reading