CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Hip Mobility 3x 10 x banded Monster walks 10 x Kang Squats 10 x Kosak Squats 20 Second passive hang from rig Back Squat (20 Minutes – 8 x 2) 2 x 2 – 70 % 2 x 2- 80 % 2 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) 3 x 10 x shoulder taps 10 x bird dogs 10 x mountain climbers with thoracic twist 10 x straddle wi ... Continue Reading

CrossFit D.E.C.K – CrossFit New Year New GAINS (AMRAP – Rounds and Reps) With a pal 30 minute AMRAP 200m run together 50 burpee double kettlebell deadlift 200m run together 50 toes to bar 200m run 50 kettlebell overhead lunge (single bell) 200 ... Continue Reading

CrossFit D.E.C.K – CrossFit

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 Tabata (AMRAP – Reps) Alternating Hollow rocks Plank out ins 30/12/2016 (Time) 15- 12 -9 Hang power cleans 70/45kg Stri ... Continue Reading