CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) Alternating Tabata Banded Lat Pull-downs Controlled Bird Dogs with no hip motion Strict Pull up ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 x 5 Clean Pull 5 High Hang Power Clean 5 Front Squats 5 Squat Cleans 5 Split Jumps 5 Tall Split Jerks 5 Split Jerks Clean and Jerk (15 Minutes- 5 Sets of Complex @70 % ) 1 Power Clean 1 Front Sq ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday open gym 2.8.20 ac7 (Time) 10-8-6-4-2 Squat snatch/ back squats *Increase weight each round* Bar muscle ups/ Renegade rows 10-1 Chest to bar pull-ups/bent over rows Toes to bar/v-ups Burpee box jumps Accessories: 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 01/08/2020 (AMRAP – Rounds and Reps) 20 Minute AMRAP 5 kettlebell complex each arm (all 5 one side then swap) -1 Russian swing -1 cluster -1 overhea ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles ab 21 (Time) 100 Hollow Rocks Every Break in reps complete 10 alternating legs gymnastics Crunches Deadlift (15 Minutes 4 x 3 – 75% ) 31/07/2020 (T ... Continue Reading