CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes mobility 3 x 10 Push Up to top of plank transition Hollow Rocks Air Squats Back Squat (10-10-10) 3 sets to find a heavy 10 RM 20 Minutes 20/12/2017 (Time) 13-11-9-7-5 Ring Muscle Ups/ Double ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Musical shuttles Around cones. Everytime The music stops must find a cone to complete 5 Jumping Jacks 10 Star Jumps No cone= Iron chair hold while game continues Remove a cone each round 19/12/2017 Ho ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) in partners 1 person holds bottom of squat with 20kg plate partner does 1 lap fast feet 10 star jumps 1 lap heel kicks back to partner 3 Rounds each Clean (8 Minute EMOM @85%) 1 clean 3 front squa ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 21- 15- 9 Slow Controlled Air Squats Arch to Hollow 100m Run between sets(high knees way out, butt kicks way in) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups10 min cap Cindy (AMRAP – Rounds ... Continue Reading