CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups staggered width 10 Mountain Climbers 100m Run Bent Over Row (4 x 10 ) 12 Minutes work up to a sustainable weight for 4 x sets 19/12/2018 (Time) 4 Rounds 400m Run 25 Box Jump Overs 24/2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat Warm Up (No Measure) 3 x 30 Seconds bottom of the Squat mobility then 3 x 10 x 1 Legged Kettle-bell Deadlifts 10 x Frog Bridges 10 x Kosak Squats with light Kettle-bell Clean (5 x 3 – 80 %) 5 x 3 Power Cle ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic Lines warm up – Open and close gate – emu walk – inchworm -Sumo Squat Deadlift (6 x 2- 65 %) Complete a 2 second pause below the knee maintaining set position. Lower bar ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner fun (Time) 30 rounds 1 for 1 3 bar muscle ups into 3 toes to bar into 3 chest to bar 2 Hang Power Clean 1 jerk Partner A works while B rows 150m Then 10 rounds (1 for 1) 3 ring muscle ups Emom Option (No Measure) ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 jumping jacks 10 squats 10 active to non active hangs So long 2018 (Time) 20 thrusters 50/35kg 18 Burpees over bar 19 pull-ups 20 clusters 60/40kg 18 Burpees over bar 19 pull-ups 20 squat cleans ... Continue Reading