CrossFit D.E.C.K – CrossFit Beep Beep Warm Up (No Measure) 2 Rounds 10m High Knees 10m Butt Kicks 10m Side Steps 10m Bear Crawl Channelling Chantelle (Time) In Partners Together 100 Cals Ride/Row 80 Back Squat Squat 40/30 kg 60 Push Press 40 Pull up ... 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

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