CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 6m Crab Walk 6m Duck Walk 6m Emu Walk Strength: Glutes and Quads (No Measure) Not for time 3 Rounds 1 Minute (accumulated) Wall Sit (weight optional) 10 x Weighted Step ups Left Leg (Controlled) 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Light Object Shoulder Cranks 10 Lunge and Twist Shoulder Stability/ Handstand Skill Work (Time) 6 Minutes of Handstand Hold Practice – Box/ Chair (ensure secure) Pi ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Hollow Hold Cross Climbers Static warm up (No Measure) 6 Minutes’ 30 sec Bird Dog Hold one side 30 sec Bird Dog Hold other side 30 sec Bird Dog Hold ( on toes ) 30 sec Bird Do ... Continue Reading

CrossFit D.E.C.K – CrossFit Stretch sesh 3 (No Measure) Feet 1 min couch stretch E/S Jefferson 10x floor angels Up dog-down dog Forward fold Squat hold Knees to ground toe stretch Saddle reach backs X 10 Plank- up dog-down dog Right lizard- low lung ... Continue Reading

CrossFit D.E.C.K – CrossFit Saturday Hunt (Time) 2 Rounds 20 Air squat 10 Push up Ruck 200m 2 Rounds 20 Object Snatch 10 Object Thrusters Ruck 200m 2 Rounds 20 Object Swings 5 x 12 Steps Ruck 200m 2 Rounds 20 Object Ground to Over Head 10 Weighted S ... Continue Reading