CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Deadlift (20 Minutes 3RM Not Touch and Go) 15/05/2019 (Time) 10 Rounds For Time One for one rounds 8 Pull ups ... 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 Warm-up (No Measure) Tabata Knee raises Wall climbs Happy Birthday Tahlia& ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Handstand Walk (6 minute partner EMOM) Wheelbarrow Pike walk Assisted walk Games age workout 9 (Time) For time 30 handstand push ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side 13/05/2019 Partner Dipping Balls (Time) In partners complete 12 Rounds 200m Ba ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata Toe to Bar (AMRAP – Reps) 8 rounds Tabata Toe to Bar Mother’s Day (AMRAP – Rounds and Reps) 20 minute AMRAP 10 power cleans 50/35 kg 10 push press 50/35 kg 10 overhead squats 50/35 kg 10 Overhead lung ... Continue Reading