CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 20 calf raises 20 tib raises 3x 10 floor angles 10 shoulder taps 5 broad jumps Skill and core (Checkmark) 4 rounds for quality 3 wall climbs with 5 second hold focus on no arch in back/ max effort hand ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Banded shoulders 3x 10 banded lat push down 10 seated leg lifts each side 5 inchworm to push up 5 squats Toes-To-Bar (10 min EMOM – max unbroken set) 16/6/26 (2 Rounds for weight) For strength no ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 60/60 shoulders Chest opener 3x 5 upside down kb press each side in split catch position Into 3 kb split jerks each arm 10 mountain climbers Split Jerk (4 X 2 – 75% 4 X 1 – 80%) Hb ... Continue Reading

CrossFit D.E.C.K – CrossFit The final Hunt lucky dip (Time) In groups of 4 Run together to Scout Hall stairs-20 laps each up and down. Carry a kettlebell each. Lucky dip task from coach 800m Sand bag run together – Shared Lucky dip task from c ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 10m emu walk 5 e/s mountain climber with reach Tabata alt Slow eccentric explosive up deadlifts Hang/ scap Pull-ups/ arch to hollow/ slow push-ups Deadlift (2 X 3- 75% 2 X 2- 80%) 12/6/26 (AMRA ... Continue Reading