CrossFit D.E.C.K – CrossFit AB 4 (Time) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 plank alternating arm reach 20 gymnastics crunches 30 kettlebell Russian twists 6 Minute Cap ... Continue Reading

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 4 x 6 @ 75%) 11/05/2017 (Time) 4 Rounds For Time 25 Dumbell Snatch 22.5/15kg kg 5 Meters Front Rac ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Kelly (Time) In Pairs 10 Rounds For Time 400m Run 1 for 1 30 Box Jumps ( together ) 30 Wall Balls ( together ) 50 minute time cap

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Tabata hollow squat (AMRAP – Reps) 8 Rounds Alternating Box step ups Squats Tabata hollow squat (AMRAP ̵ ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 50 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Hollow Rocks 20 Single leg alternating V-ups 20 Military Sit-ups (knees together wrists to knees) 20 Feet Over Object Max Effort V-ups Split Jerk warm up (No Measure) 2 ... Continue Reading