CrossFit D.E.C.K – CrossFit Bench Press (15 Minutes 3 RM) Saturday fun 24 (AMRAP – Rounds and Reps) 24 Minute Partner AMRAP 24 Burpee Box Jump 20″ 24 Kettle bell Clean and Jerk 24/16kg 24 Burpee Box Jump 20″ 24 Squats 24/16kg 24 Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to ... Continue Reading

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Deadlift (20 minutes 6 x2 @ 75%) 08/10/2019 partner Burpee DT Run (Time) In partners 10 round ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas,, Front Squat (25 minutes 2 x 4 @ 80% & 2 x 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Strict Toes-To-Bar (9 Minute Alternating EMOM) Strict Pull up (9 Minute Alternating EMOM) Strict Pull up Rope Climb (9 Minute Alternating ... Continue Reading