CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Single Leg Deadlifts Plank Tap Deadlift (5 x 4 – 70 %) 13/03/2020 (Time) 3 Rounds 10 Strict Handstand Push-ups 20 Power Snatch 40/30kg 10 Ring Muscle Ups/ 20 Bent Over Row ... 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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating L-Sit Hang from Rig Handstand/ Plank Hold Strict Toes To Bar Skill (Max Effort) 5 Minutes Max effort Strict toes to bar *every break complete 15 Hollow Rocks* 12/03/2020 (4 Rounds f ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Mountain Climber to Sit-back 10 Power Cleans 10 Split Jerks Power Clean and Jerk (10 Minute EMOM) 3 Minutes (Same weight) 3 Power Clean 2 Jerk 3 Minutes ( Same weight) 2 Power Clean 2 Jerk 4 Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit AB 4 (Time) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 plank alternating arm reach 20 gymnastics crunches 30 kettlebell Russian twists 6 Minute Cap ... Continue Reading