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 Ab 3 (No Measure) 2 rounds for quality 15 hollow rocks 15 v-ups 30 sit-ups 30 second plank 6 minute cap 31/7/2019 ... Continue Reading

CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball or dumbbell slow controlled squat Strict Toes-To-Bar (6 Minute Alternating EMOM) Strict Pull up (6 Minute Alternating EMOM) Strict Pull up Overhead Squat (15 Minutes ... 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 Kimstrong 2022 (3 Rounds for time) Billy Teddy Noah

CrossFit D.E.C.K – CrossFit Squat Warm Up (No Measure) 30 Seconds bottom of the Squat mobility 10 x 1 Legged Kettle-bell Deadlifts 10 x Frog to extension 10 x Cossack Squats with light Kettle-bell Front Squat (20 Minute 5 x 3 @ 80%) Bikes Friday ... Continue Reading