CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 Minutes Work to heavy 6 Rep) 21/05/2018 Squating Run (AMRAP – Rounds and Reps) 12 Minute AMRAP 200 m Run ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (No Measure) 4 rounds 6 ring muscle ups 8 overhead squats 70/50kg 10 calorie ride/row

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10-8-6 Push ups Arch to hollow Run 100m between sets Bench Press (5 x 3- 15 minutes) All sets 85% 19/5/18 (Time) In partners 30 power clean and jerk 70/50kg 60 handstand push-ups 10 bar muscle ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Run Run Run wall ball pull push (Time) For Time Run 1600 m 80 Wall Ball 10/7 kg 80 Kettle bell swings 24/16 kg Run 800 m 40 Med ... Continue Reading

CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold Deadlift (20 Minutes 5 x 5 @ 70 %) Regionals 2018 event 3 (Time) For Time 9 Muscle ups 5 m Handstand Walk/ ... Continue Reading