CrossFit D.E.C.K – CrossFit 18. 7. 21 sunday (Time) 3 rounds 20 calorie row/ride 10 bar muscle ups 5 power clean and jerks *Increase weight each round Then 1-2-3-4-5-5-4-3-2-1 Ring muscle ups/X2 dips *30 double Unders between each set

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Bench Press (15 Minutes @ 85%) Saturday Dumbbell Partner (AMRAP – Rounds and Reps) 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Hang Power Clean (5 Rounds of 90 seconds 3 reps ) 10 minutes warm up Octane 1 (Time) In Pairs 6 Rounds For Time 10 Deadlift 90/60 kg 10 Burpee Plate Jumps 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Activate and Mobilise (No Measure) Mobilities Frontal Plane claps Inchworm to chin upsies Downward dog opposite toe taps Plank scapular pushups Flat back leg extensions Kang Squats Single Leg deadlifts Warm-up (No ... Continue Reading