CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Banded Press with Pull- Apart 6 Kang Squats 6 Beat Swings with 3 Position pause 100m Run Shoulder Press (15 minutes 5 RM) 10/10/2020 (Time) 21-15-9 Hang power clean 70/50kg Shoulder to overhead ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 6 four Point Bird Dogs 10 x Banded RDL 10 Single Leg Glute Bridge with Pause (5 e/s) Deadlift (20 Minutes 8 x 2 – 80% – Lower to floor) 09/10/2020 (AMRAP – Rounds and Reps) 1 ... 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 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