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

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm-up (No Measure) Legs straight balance the ball against the wall Side ... Continue Reading

CrossFit D.E.C.K – CrossFit Happy Birthday Chris (Time) For Time In Teams of 2 80 Wall Balls 42-30-18 Sit ups Push Press 50/35 kg 80 Wall Balls 60 Power Snatch 50/35kg 80 Wall Balls 30 Min Cap 500m Row (Time) Max Effort 500m Row

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/hip mobility Tabata Bottom of active squat Upside down kettlebell walk 2 X kettlebell Push Jerk (8 minute EMOM ) Change weight every 2 Minutes 1 x Power Clean 1 x Hang Power 2x Push Jerk Work He ... Continue Reading