CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Windmill arms Mountain Climbers Broad Jumps PVC Clean and Jerks Air squats Metcon (AMRAP – Rounds and Reps) In Pairs 20 Clean and Jerks 20 Kettlebell Swings 20 Pullups 20 Mat Broad Jumps

CrossFit D.E.C.K – Competitor Training POWER TIME (Calories) 10 EMOM 5 calories on the bike 1600m Run with a 8 minute cap Tabata max power on rower. Dampner 8+

CrossFit D.E.C.K – At Home Training Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Ab 3 (No Measure) 2 rounds for quality 15 hollow rocks 15 v-ups 30 sit-ups 30 second plank 6 minute cap Metcon (AMRAP – Rounds and Reps) 7 minute ... Continue Reading

CrossFit D.E.C.K – At Home Training Warm-up (No Measure) 10 slow squats 10 Tall jumps 10 Push press 10 windmill arms 10 overhead rainbow reach 10 lunge with torso twist repeat Metcon (10 Rounds for reps) 10min EMOM Minute 1: 10 power clean with obje ... Continue Reading

CrossFit D.E.C.K – CrossFit Bike push Warm up (No Measure) 3 Rounds 10 Push ups 10 Meter Lunge walk Bench Press (20 minutes 5 x 5 @ 80 %) 14/07/2016 10 rounds push burpee (Time) 10 Rounds For time 10 Push press 60/40 kg 10 burpees over bar20 min ... Continue Reading