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 New Benchmark Metcon (5 Rounds for reps) 5 Rou ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap Push Press (5 x 3 – 70%) 15 Minutes 28/08/20 ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Reverse Tabata airbike 10:20 work rest. Midday metcon 28/08/19 (Time) 18 med-ball cleans 18 gymnastics crunches 21 slam balls 21 down ups 24 med-ball cleans 24 gymnastics crunches 27 slam balls 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Plate Mobility then 2x 10x Hip Cars each leg 10x glute raises 10x Hip Lean and reach Warm-up (No Measure) 3 Minutes Plate Mobility then 2x 10x Hip Cars each leg 10x glute raises 10x Hip Lean ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x Down up shuttle sprints Ab 3 (No Measure) 2 rounds for quality 15 hollow rocks 15 v-ups 30 sit-ups 30 second plank 6 minute cap 27/08/19 midday metcon (AMRAP – Reps) 20 minute EMOM 1: 15 ... Continue Reading