CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility Back Squat (3 x 8 – 65 % From Ground) 24/01/2020 (Time) 5 Rounds 5 Clean and Jerks 70/45 kg 10 Pull-ups / Chest to Bar Pull-ups (rx+) 5 Rounds 3 Clean and Jerks 80/55 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank right side 30 sit-ups 30 bicycle crunches 15 V-ups 30 second left side plank Then Hollow rocks remaining time 6 min cap Air Bike Tabata (Ca ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder warm up 4 (No Measure) 3 x 10x Mountain Climber Thoracic Twist 10x Side Plank Twists 10x Single Dumbbell deadlift Turkish Get Up (10 Minutes Max weight ( L – R )) 08/02/2020 (AMRAP – Rounds and Reps) ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Bottom of Squat Hold Plank Hold Skill Work Strict toes to bar (AMRAP – Reps) 3 Minutes Max Effort Strict Toes to bar *Every break in reps complete 15 Squats Skill work Strict ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Upside down Kettlebell Press 10 x Eagles 10 x One Legged Deadlifts Push Press (15 Minutes – 5 x 5 70%) 06/02/2020 (3 Rounds for reps) 3 x 4 Minute Intervals 18/ 12 Calorie bike 2 x ... Continue Reading