CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms25 minutes for squats Hatch Cycle Front Squat (week -10 ) 5 reps 60% 5 reps 65% 5 reps 70% 5 reps 75% Hatch Cy ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm that little big soul (No Measure) 30 seconds each Tall Jumps Windmill Stretch Mountain Climbers Plank twists Knee Pushups Dead Bug rolls Lunge Pulse Duck walk hold Warm-up (No Measure) 3rounds 10 second plank ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap Tabata Stict Pull ups (AMRAP – Rounds) 8 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Bike push Warm up (No Measure) 3 Rounds Ride 10/7 Cal 10 Push ups 10 Meter Lunge walk Queens Birthday (5 Rounds for reps) 5 Rounds 6 Minute EMOM Min 1- 10 Bench Press 70/45kg Min 2 – 20 Sit ups Min 3 – 10 Devi ... Continue Reading

CrossFit D.E.C.K – CrossFit Granite games optional (Time) 9-7-5-3 Ring muscle ups Hang squat cleans 90/55kg Bar facing burpees Part 2 allstarsish (Time) 3 rounds 400m ride 20 toes to bar 40 double Unders 10 bar muscle ups