CrossFit D.E.C.K – CrossFit The end of the apocalypse (Time) In partners 100 Air Squat /Partner holds Bottom of Squat 400m run together 100 Hang Power clean / Partner holds In Hang 400m run together 100 Thrusters /Partner Runs Stairs 400m run togeth ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10x Leg Swings each side 10 Calf Pumps 10 Jumping Jacks Barbell Free Option (Time) 5 Rounds 400m Run 20 Air Squats 20 Kettlebell swing30 min cap

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5 x Slow controlled cat Cows 20 Sec straight arm side plank each side 10 Push Press 18/06/2020 Pressing (3 Rounds for reps) 15 Minutes for 3x Sets Max Effort Strict Handstand push-ups into Max Eff ... Continue Reading

CrossFit D.E.C.K – CrossFit Covid Friendly Flow (No Measure) 30 Non weighted Bent over Y/T’s 30 Second Chest/shoulder/ hip opener each side 10 Floor facing Wall angles 3x Jefferson Curls wrist mobilities Mountain Climber with reach Frog to cro ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips AB 21 (AMRAP – Reps) In 6 Minutes Complete 2 Rounds 20 Weighted Floor Sweepers 20 Plank Jump Outs 20 Alternating ... Continue Reading