CrossFit D.E.C.K – CrossFit Tri warm up (No Measure) 3 rounds 10 skull crushers 15 Arc to hold (slow ) 20 sec Bottom of Push up Strict Toes-To-Bar (3 Minute EMOM Max Reps) Ring Dips (3 Minute EMOM Max Reps) Happy Birthday Fee (Time) For Time Buy in ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip/ Ankle mobility AB 21 (AMRAP – Reps) In 6 Minutes Complete 2 Rounds 20 Weighted Floor Sweepers 20 Plank Jump Outs 20 Alternating Gymnastics Crunches 20 V-ups Max Effort Russian Twists Back S ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday AC 2 (Time) 30 handstand push-ups 30 chest to bar pull-ups 30 burpee box jumps 20 deficit handstand push-ups 20 bar muscle ups 20 burpee box jumps 10 even more deficit handstand push-ups 10 bar muscle ups 10 burpee ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Jumping Jacks 10 Hollow Rocks 10 Plank Shoulder taps 27/06/2020 (AMRAP – Rounds and Reps) In Partners Wod 1 15 Minute AMRAP 30 Double Kettlebell Hang Snatch 30 Double Kettlebell Box Step ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 banded pull aparts 10 Banded Shoulder Press 30 Seconds Weighted Bottom of Squat hold Push Press (15 Minutes 5 x 5) From Floor All at same working weight 26/06/2020 (Time) 15-12-9 Thrusters Pull ... Continue Reading