CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip/ Quad/ Back Mobility Ab 23 (AMRAP – Reps) 2 Rounds 20 Plank Jumps 15 V-ups 20 Alternating Gymnastics Crunches 15 Hollow Rocks 20 Alternating Side plank reach/ plank shoulder taps If c ... Continue Reading

CrossFit D.E.C.K – CrossFit Fischer (Time) 4 rounds 600m bike 50 DU 40 DB Alt Snatches 30 Air Squats 20 Toes to Bar 10 Push ups

CrossFit D.E.C.K – CrossFit Dodge Ball Warm up (No Measure) 5 Minutes Dodge Ball -Left hand -Freeze or 5 Burpees (Catch) 10 Air Squats (hit) Pink Week 6 (AMRAP – Rounds and Reps) 30 Minute Group Workout Finish each movement with a friend or 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Deep Shoulder Warm-up (No Measure) 4 x 10 Shoulder Cranks (change plates) 10 Face-pulls 4 x 10 Single leg Kettlebell Deadlift 1 x Handstand plate circles Deadlift (20 Minutes 6 x 3 @75%) Pink week 5 (AMRAP – Rou ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5 Push Press 5 Kang Squats 5 Beat Swings 5 Power Snatch Push Press (15 minutes 3 x 5 @ 75%) Pink Week 4 (Time) For Time 21-15-9 Power Snatch 40/30kg Pull up Then 18-30-42 Air Squat Sit up Push ... Continue Reading