CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Push Jerk (15 minutes 5 x 2 @ 80%) 17/07/2019 Handie a Box Over (Time) In partners 5 Rounds 12 Strict Handstan ... Continue Reading

CrossFit D.E.C.K – CrossFit Becky Warm up (No Measure) 3 x 10 Arc to Hollow 10 Jumping Jack 10 Star Jump Hang Power Snatch (11 Minute EMOM) Min 1-2-3 @ 70% 3 x Snatch Deadlift 2 x Hang Power Snatch Rest Min 4 Min 5-6-7 @ 80% 2 x Snatch Deadl ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunche ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Front Squat (20 Minutes 3x 4 @ 80 % & 2 X 4 @ ... Continue Reading

CrossFit D.E.C.K – CrossFit Bench Press (15 Minutes 3 RM) Saturday fun 24 (AMRAP – Rounds and Reps) 24 Minute Partner AMRAP 24 Burpee Box Jump 20″ 24 Kettle bell Clean and Jerk 24/16kg 24 Burpee Box Jump 20″ 24 Squats 24/16kg 24 Bu ... Continue Reading