CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball or dumbbell slow controlled squat Thruster (15 Minutes 1RM) Bar fight (3 Rounds for reps) 3 rounds for reps One minute on each exercise max effort -Single dumbbell th ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday workout (Time) 10-1 Chest to bar pull-ups Toes to bar Burpee box jump overs

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Push-ups Change width 10 x Eagles 10 x Arch to hollow Bench Press (5 x 3 – 75 % ) Saturday Partner dec (AMRAP – Rounds and Reps) In Partners 25 Minute AMRAP 10 Bar Muscle Ups/ ... Continue Reading

CrossFit D.E.C.K – CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Hollow Hold Flutter Kicks 30/01/2020 interval Thurs (4 Rounds for reps) 4 x 5 Minute Rounds: 2 Minutes Rest Rounds 1 and 3 200m Run 20 Chest to bar Pull-ups 20 Wall Balls Max Effort ... Continue Reading