CrossFit D.E.C.K – CrossFit Handstand Walk (5 minutes max meters) 100 Burpee Box Jumps (Time) For Time 100 Burpee Box Jumps 1-Mile Run (Time) Max Effort 1-Mile Run

CrossFit D.E.C.K – CrossFit Ab 10 (AMRAP – Reps) In 6 minutes 2 rounds 30 plank to top of push up transfers 20 v-hold flutter kicks 30 alternating single leg crunches 20 hollow rocks 30 feet over Then max effort v-ups Friday at Home (Time) 5 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Single Arm side hold Alternate sides AB 5 (No Measure) 200 Plank Taps *ever break complete 8 V-ups* 6 Minute Cap Thursday at Home (Time) 4 rounds for time 4 Laps 5 m Bear Crawl Forward 5 m Bear ... Continue Reading

CrossFit D.E.C.K – CrossFit Anywhere anytime Tabata 2 (AMRAP – Reps) Air squats Hold rest period in bottom of squat 25/03/2020 (5 Rounds for distance) 5 x 3 Minute Intervals 10 Burpee 15 V – Ups 20 Back Squats Back Pack Max Effort 5m Shu ... 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