CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats Bench Press (15 Minutes 5 x 1 @ 90 %) Coxy (Time) In Partners Complete 100 Thrusters 60/40kg Bottom of Every 2nd Minute Run 200 m Togethe ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit 24/08/2018 5 rounds ro ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Push Jerk (15 Minutes 4 x 2 @ 75%) 18/05/2017 Dead Sit Press (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Deadlift ... Continue Reading

CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold 5 Minute Burpee BOX (AMRAP – Reps) 5 Minutes Max Effort Burpee Box Jump 24/20inc legs tabata (AMRAP R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Second Iron Chair 30 Seconds arch to hollow 30 Seconds jumping jacks For quality 4 rounds (AMRAP – Rounds) 3 strict toe to bar 6m unbroken HS walk (40 second hold) 9 hollow rocks 6min capIf u ... Continue Reading