CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Push-ups Change width 10 x Eagles 10 x Arch to hollow Bench Press (5 x 3 – 75 % ) Saturday Partner dec (AMRAP – Rounds and Reps) In Partners 25 Minute AMRAP 10 Bar Muscle Ups/ ... Continue Reading

CrossFit D.E.C.K – CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Hollow Hold Flutter Kicks 30/01/2020 interval Thurs (4 Rounds for reps) 4 x 5 Minute Rounds: 2 Minutes Rest Rounds 1 and 3 200m Run 20 Chest to bar Pull-ups 20 Wall Balls Max Effort ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm-up (No Measure) Legs straight balance the ball against the wall Side ... Continue Reading