CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x good mornings 5x power snatch 5x overhead squat 5x snatch 10x arch to hollows Then work to specific movements 31/08/19 pairs lift and swing (Time) In partners 40 Calorie row/ 30 Calorie ride 12 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 single leg glute bridges (5 each side) 10 deadlifts controlled eccentric explosive drive up Deadlift (6 x 2 – 80 %) 30/08/2019 (3 Rounds for reps) 15 Minute EMOM min 1: 10 Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Gymnastics stability (No Measure) 3 Rounds 10 x Bent over rows 4 x Tuck to Invert 20 Second top of ring support hold 20 Second isometric top of pull-up hold/ hollow hang hold 29/08/19 bike dumbbell ball interval (4 Rounds ... 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 Push Press (5 x 3 – 70%) 15 Minutes 28/08/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Plate Mobility then 2x 10x Hip Cars each leg 10x glute raises 10x Hip Lean and reach Back Squat (2 x 1 – 90%) 1 x 3 – 70% 1 x 3- 75 % 2 x 2 – 80 % 2 x 2- 85 ... Continue Reading