CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes plate mobility Back Squat (15 Minutes 4 x 2 @ 90%) 18/09/2020 (Time) 3 Rounds 20 Push-ups/ 10 Ring Muscle Ups 20 Sit up 20 Burpees 20 Kettlebell Swings 32/24kg 200m Run 25 Minute C ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Plank Walk outs/ Shoulder taps Single Leg Deadlift Deadlift (15 Minutes 5 x 2 – 85 %) 17/09/2020 (AMRAP – Rounds and Reps) 14 Minute AMRAP 14 Pull-ups/ 7 Bar Muscle ... 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+ Warm-up (No Measure) 10 Marching Vups 10 ALternating leg lifts 10 double leg lifts Superman hold Ryan Fischer WOD (AMRAP – Rounds and Reps) 10 Toes to Hands 10 Shouler taps 10 sit ups 10 air squats Game Ball ... 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 Strict Toes-To-Bar (3 ... Continue Reading