CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Single Leg Deadlift Hollow Rock Deadlift (20 minutes 10 x 1 – 85 %) Lower to ground 20/02/2020 Interval Thursday (3 Rounds for reps) 3 x 4 Minute Intervals : 4 Minutes Res ... 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 Warm-up (No Measure) 3 x 10 x Banded Lat Pull-down 10 x Push- ups 10 x Beat Swings Strict Toes-to-bar Skill 4 Minutes (AMRAP – Reps) Max effort strict toes to bar. *Every Break in reps complete a 100m run* 18/02/202 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes Ankle/ hip mobility Alternating Tabata Plank Hold Bottom of squat hold Back Squat (20 Minutes 6 x 2 – 85%) Dirty Grace (Time) 15 Power Clean and Jerks 70/45kg 10 Power Clean and Je ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday Optional 16/2/20 (Time) 8 Rounds 4 Ring Muscle Ups / Ring Dips 10m Ball Carry 70/45kg 7 Rounds 8 Toes to bar/ V-ups 24 Double Unders 6 Rounds 2 Rope Climbs 4 Squat Snatch 70/45kg 6 Bar Muscle ups Rest 2 Minutes 50 ... Continue Reading