CrossFit D.E.C.K – CrossFit Moving Warm-up 3 (No Measure) 3x 10m side to side 10 Air squats 10m Heels to bottom 10 Arc to Hollow Run Run Run wall ball pull push (Time) For Time Run 1600 m 81 Wall Ball 10/7 kg 81 Kettle bell swings 24/16 kg Run 800 m ... 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 Metcon (Time) 100m suitcase carry 10 shoulde ... 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 TNS (AMRAP – Reps) In teams of 4 2 Sled Drags ea ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Muscle Snatch 10 Power Snatch Power Snatch (20 Minutes 1 RM ) Tabata ball and Sit up (AMRAP – Reps) 8 Minute Tabata Wallball 10/7 kg sit up alternating ever r ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Do anything you like or catch up on a workout from the week Optional (Time) 10x 3 Bar Muscle Ups/ 6 Toes to Rings 6 Ball Squats to shoulder 9/6 Cal Bike