CrossFit D.E.C.K – CrossFit Ab 50 (AMRAP – Reps) in 6 Minutes 2 Rounds 20 Hollow Rocks 20 Marching V-ups 20 Military Sit-ups (knees together wrists to knees) 20 Feet Over Object Max Effort V-ups Bye 2020 (AMRAP – Rounds and Reps) In Pair ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Banded Lat Pull-downs 6 Kang Squats 10 eagles Knees To Elbow (4 Minutes Max STRICT knees to elbow. ) Every Break in reps complete 10m Handstand walk/ Bear Crawl 30/12/2020 (Time) 4 Rounds 400m R ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Slow Controlled Squats 10 Arch to Hollows 100m Run Whipper chipper (Time) 30 wallballs 200m run 30 pull-ups 200m run 30 power snatch 50/35kg 200m run 30 pull-ups 200m run 30 wallballs Option 2 ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday 29.12.20 (Time) 21-15-9 Front squats 50/35kg Chest to bar pull-ups/pull-ups/ring rows/bent over rows 15-12-9 Power clean and jerks 60/40kg Bar muscle ups/strict pull-ups/double dumbbell renegade rows