CrossFit D.E.C.K – CrossFit Qualifier mesh up (Time) 3 rounds 9 bar muscle ups/heavy kbs 18 toes to bar/v-ups 2 rounds 10 deadlifts 115kg 20 handstand push-ups/push-ups 30 front squats 35kg 1 round 30 ring muscle ups /60 toes to rings Every break in ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility 3 x (3rd with Barbell) 10 Good Mornings 10 Power Cleans 10 Front Squats Front Squat (6 x 3 – 70 % – Off Floor) Partners Cardio is Hardio (AMRAP – Rounds and R ... Continue Reading

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