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 05/09/19 Interval Thursday (AMRAP – Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 Minutes bike/ skip/ row then 3 x 10 x Single arm upside down kettle-bell press 10 x Plank shoulder taps 10x Hollow Rocks Push Press (3 x 3 – 75 %) 20 mins for both Push Jerk (3 x 3 – ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 200m rows Round 1 hold under 2:20 Round 2 hold under 2:10 Round 3 hold under 2:00 Or as close as you can 04/9/19 midday sweatcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 single leg b ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Sweet 16 Happy Birthday Mikaylah (AMRAP – Rounds and Reps) 16 Minute ... 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