CrossFit D.E.C.K – CrossFit Lines Warm Up (No Measure) 3 x 10 m Emu walk 10 m Inchworm 10 Air Squat Deadlift (20 minutes 6 x 2 @70 %) Complete a fast pull and 5 second eccentric to ground on BOTH reps 12/03/2019 Back and Running (Time) 3 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat Warm Up (No Measure) 30 Seconds bottom of the Squat mobility 10 x 1 Legged Kettle-bell Deadlifts 10 x Frog Bridges 10 x Kosak Squats with light Kettle-bell Clean (5 Rounds 1 every 2 Minutes @ 80 %) 10 minutes wa ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional sunday (Time) 5 rounds 7 ring muscle ups 6 strict handstand push-ups 5 squat cleans 90/60kg (add 5kg per Rd) Rest 4 minutes then 10x 6 bird dog rows each arm 24/16kg 4 bar muscle up

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m run 3x 5x push-ups 5x wide push-ups 5x diamond push-ups 10x Kang squats 10x push-press Bench Press (5 X 4 – 70%) Superset each set with 10 x bent over rows 15 minutes 09/03/2019 (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 20m walking Single kb shoulder activation (each side) shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seco ... Continue Reading