CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat ,: Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternatin ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday 20/10 (Time) 21-15-9 Chest to bar pull-ups Strict handstand push-ups Squat snatch 50/35, 60/40, 70/50kg 10x 2 ring muscle ups 12 squats 15-12-9 Bench Press 70/50kg Bar muscle ups Partner sunday (Time) 60 chest to b ... 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 19/10/2019 Partner Saturday Balls (Time) In Partners 5 Rounds for Time Run 200 m 20 m Ball Lunge 45/30 kg 20 m Hand stand Walk/ 4 ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 2 Minutes Skip 2x 10 Air Squats 30 Sec Hollow Hold 3 x 10 Arc to Hollow Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell ... 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