CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating L-Sit Hang from Rig Handstand/ Plank Hold Strict Toes To Bar Skill (Max Effort) 5 Minutes Max effort Strict toes to bar *every break complete 15 Hollow Rocks* 12/03/2020 (4 Rounds f ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Mountain Climber to Sit-back 10 Power Cleans 10 Split Jerks Power Clean and Jerk (10 Minute EMOM) 3 Minutes (Same weight) 3 Power Clean 2 Jerk 3 Minutes ( Same weight) 2 Power Clean 2 Jerk 4 Mi ... 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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Sally low plank/ high plank Bench Press (15 Minutes 3 x 8 – 70 %) 07/03/2020 (Time) In Partners 10 Rounds (1 for 1) 5 Bar Muscle Ups/ 10 x Double Dumbbell Renegade Rows 2x 22.5/15kg 3 power ... Continue Reading