CrossFit D.E.C.K – CrossFit Sunday optional (Time) 21-15-9 Bench press increasing weight Bar muscle ups/ strict pull-ups/ push ups/ whatever you want X3 squats

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Banded Strict Press with Pull-apart 6 Kang Squats 30 Second Hollow Hold 05/09/2020 Partners a Jerk (Time) 40 Push Jerks 60/40kg 200m Run 30 Push Press 50/35kg 200m Run 20 Strict Press 40/30kg 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Single Leg Deadlifts 10 Eagles 3 Inchworms Ab 45 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Marching V-ups 20 Plank Walk outs 20 Crunches with Twist 20 Knees together Sit-ups Max Effort Hollo ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Single Leg Glute Thrusts (5 e/s) 10 Power Cleans Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Single Leg Glute Thrusts (5 e/s) 10 Power Cleans Power Clean (8 Minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) 5 rds 100m run 10 box climbs Warm-up (No Measure) 1 min max effort Box Jumps Burpees Broad Jumps Plank time Warm-up (No Measure) Stick ball direct ball through cones