CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Single Leg Crunches Hollow Hold Bent Over Row (15 Minutes – 5 x 10) Focus is FORM not weight Immediately after super-set with 15x slow controlled Banded Tricep Pull-downs 23/0 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Power Cleans 10 x Shoulder to overhead 10 x lunge and twist Favours (Time) In Partners 2 Rounds 50 Deadlifts 60/40kg 50 Toes to Bar 2 Rounds 40 Shoulder to Overhead 40 Pull-ups/ Bar Muscle Up ... 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) 3 x 5 x Power Clean 5 x Squat Clean 5 x Push Jerk 5 x Split Jerk 10 x Jumping Squats Clean (8 Minute EMOM) 1 x Clean 1 x Hang Clean 3 x Front Squats Build to heavy set Push Jerk (8 Minute EMOM) 1 x Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 50 chest to bar pull-ups *Every 90 seconds complete 4 ball cleans 70/45kg 40 strict handstand push-ups *Every 90 seconds complete 30 double Unders 30 bar muscle ups *Every 90 seconds complete 10/6 c ... Continue Reading