CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) 3 x 10 x shoulder taps 10 x bird dogs 10 x mountain climbers with thoracic twist 10 x straddle wi ... Continue Reading

CrossFit D.E.C.K – CrossFit Muscle Nation (Time) 20 push jerks 90/60kg 2x 15 chest to bar pull-ups 15 handstand push-ups 15 toes to bar 15 handstand push-ups 10x 2 ring muscle ups 20 double unders 2x 15 bar muscle ups 15 kettlebell swings 32/24kg 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Hold (No Measure) 2 Minute hang From Rig 3x 20 Sec Hollow Hold 20 Sec Superman Hold 07/10/2017 Saturday balls (AMRAP – Rounds and Reps) In Pairs : 30 Minute AMRAP 60 Burpee Slam Balls 800m Run with Ball 80 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Friday Partner (Time) Partner 35 Minute Workout 10 Rounds 1 for 1 Partner A Handstand walk/ Bear crawl 3 Strict Pull ups 12 Wallballs 10/7kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Russian twists with plate Hollow plate transfers Power Clean (10 Minute EMOM) 6 minute warm up all last 4 minutes same weight 2 Power clean 1 Front Squat 2 Split Jerk 28/11/2019 dea ... Continue Reading