CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Single Arm side hold Alternate sides AB 5 (No Measure) 200 Plank Taps *ever break complete 8 V-ups* 6 Minute Cap Thursday at Home (Time) 4 rounds for time 4 Laps 5 m Bear Crawl Forward 5 m Bear ... Continue Reading

CrossFit D.E.C.K – CrossFit Anywhere anytime Tabata 2 (AMRAP – Reps) Air squats Hold rest period in bottom of squat 25/03/2020 (5 Rounds for distance) 5 x 3 Minute Intervals 10 Burpee 15 V – Ups 20 Back Squats Back Pack Max Effort 5m Shu ... 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 Monday at home (Time) Please watch Video Posted on DECKFit remote Coaching and Community on Facebook Warm up 5 Rounds 10 Air Squats 10 Hollow rocks Core Work 5 Rounds 10 Double Leg object Taps 10 Alternating Single leg Cr ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 4 rounds 10 bar muscle ups/ renegade rows heavy 15 double dumbbell devil swings 2×15/10kg (light and gassy) 20 calorie row Then 6 4 2 Strict Ring muscle ups Strict deficit handstand push-ups 15 ... Continue Reading