CrossFit D.E.C.K – CrossFit partner devil push squats (Time) In partners 12 Rounds 1 for 1 6 Single Arm Devil Swings 8 Push-ups 10 Dumbbell Squats Then 800m run together Then 12 rounds (1 for 1) 6 single arm devil swings 8 single arm dumbbell thrust ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 mountain climbers 10 arch to hollows 100m run The bunny Burner (Time) In Partners 1-10 Thruster 60/40kg Burpee Pull-ups 200m Run between Rounds together *Both partners do each movement then swap

CrossFit D.E.C.K – CrossFit Abbinator (AMRAP – Rounds and Reps) 6 minute AMRAP 10 v-ups 10 feet over object 10 military sit-ups 30 second hollow hold Put the kettle on (AMRAP – Rounds and Reps) In pairs 30 Min AMRAP 400m run 100 kettlebe ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Muscle Snatch 10 Power Snatch Power Snatch (12 Minute EMOM then 2 RM) First 4 minutes 1 x Snatch pull 70% 1 x Hang power snatch 1 x back of the neck push jerk S ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Muscle-ups (10 Minute EMOM 3 – 5 reps) Scale is Alternating EMOM Strict pull-ups Push ups Happy birthday Chantelle ... Continue Reading