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 – At Home Training Metcon (No Measure) 5 rounds 40 seconds on, 10 seconds off (10 second transition) Jumping squats Inchworms Cossack squats (lateral side squat) Glute bridge with feet extra close to bum Plank taps or transfers