CrossFit D.E.C.K – CrossFit Kids -5 () Kids become their own King Swings (No Measure) 4 rounds, as a group 5 Kettlebell goblet squats 5 Kettlebell russian swings Midline and squat control Tabata (No Measure) Alternate Knee raises Around the world pl ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk 1 (No Measure) 3 Minutes Banded Shoulder Distractions 3 x 6 x Split Squats in Split Jerk Position 6 x extension to Split 6 x eye level Split Jerks 6 x Split Jerks Split Jerk (2 x 2 – 85 %) 3 x 3 ̵ ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean 2 (No Measure) 3 x 10 Seconds prone scapula warm up 10 Seconds Y 10 Seconds T 10 Seconds A 30 Seconds bottom of squat 3 x 5 Drop cleans no dip from hip 3 x 5 Hip Cleans – extension to drop 3 x 5 Hang cleans 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday woop (No Measure) 5 rounds 6 ring mu 5 meter hand stand walk 10 dead ball clean 40kg 5 meter hand stand walk Rest 3 minutes 3 rounds 5 dead lifts 3 hang cleans 1 push jerk 100kg/70kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic lines warm up Crab walk one leg emu walk inch worms fast feet high knees Lincpin Fitness (Time) For time: 400m run 20 Burpees 400m run 19 Burpees 400m Run 18 Burpees etc, etc, etc…until& ... Continue Reading