CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata alternating -6m Shuttles (ground touch) – Air Squats 23/09/2019 Sweatcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Calorie Bike 200 m Run 10 Calorie Row 20 Up and dow ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 21/09/2019 Cardio is hardio Saturday (Time) In Partners 6x (1 for 1) 150m Ball Sprint (1st Palm tree) 15 Slam balls 300 Kettle-bell ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (3 x 5 – 80%) 20 Minutes CrossFit Games Open 12.2 (AMRAP – Rounds and Reps) In 10-Minutes: 30 Snat ... 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 19/09/2019 Interval Thursday (4 Rounds for rep ... Continue Reading