CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 minute passive hang from rig 20 second pec stretch high, middle, low Then 3x 10x banded face pulls 10m duck walk 10x thoracic reach (5 each side) Front Squat (6 x 3 – 80 %) Helen (Time) 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 2 rounds 10 ring muscle ups 20/15 calorie bike 30 chest to bar pull-ups 40 double unders 10 bar muscle ups 20 strict handstand push-ups 30 toes to bar 40 double Unders *Rest 3 mins Then 10 rounds 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Push-ups changing width 10 x Change plate flyes 10 x Kang Squats Bench Press (4 x 4- 70%) 18/09/2019- Partner Dumbbells (AMRAP – Rounds and Reps) In Partners 35 Minute AMRAP Buy in 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Ready (No Measure) 3 x 10 x Pass-through 5 x Snatch Pull 5 x Power Snatch 5 x Overhead Squats 5 x Snatch Balance Snatch (1 x 1 – EMOM) 2 Minutes ( Same weight) 1 x Snatch pull 1 x Power Snatch 1 x Overhead Sq ... Continue Reading

CrossFit D.E.C.K – CrossFit Gymnastics stability (No Measure) 3 Rounds 10 x Bent over rows 4 x Tuck to Invert 20 Second top of ring support hold 20 Second isometric top of pull-up hold/ hollow hang hold 26/09/2019- Interval Thursday (4 Rounds for re ... Continue Reading