CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press L-Sit Pull-ups (6 Minute Alternating EMOM) Strict Toes-To-Bar (6 Minute Alternating EMOM) 02/0 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second plank 10 Brain bursts (opposite arm & leg) 5 second plank 5 second hollow hold 10 dead bugs 5 second holl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Iron Chair Hold med ball wall touches Hollow hold with med ball (go light) 26/02/2019 Snatch overhead EMOM (8 Rounds for weight) 8 Minute EMOM 2 Power Snatch 4 Overhead Squats Score is total we ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating hand stand hold Flutter kicks Push Press (5-4-3-2-1-1-1) x 5- 70% x 4- 75% x 3- 80% x 2- 85% 3 x 1- Increase each set Crossfit.com 02022018 (AMRAP – Rounds and ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 5 rounds 21 handstand push-ups 15 chest to bar pull-ups 9 ring muscle ups 6 deadlifts 130/105kg 50 double unders / 10 cal bike