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 07/10/2017 Saturday balls (AMRAP – Rounds and Reps) In Pairs : 30 Minute AMRAP 60 Burpee Slam Balls 800m Run with Ball 80 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Friday Partner (Time) Partner 35 Minute Workout 10 Rounds 1 for 1 Partner A Handstand walk/ Bear crawl 3 Strict Pull ups 12 Wallballs 10/7kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Russian twists with plate Hollow plate transfers Power Clean (10 Minute EMOM) 6 minute warm up all last 4 minutes same weight 2 Power clean 1 Front Squat 2 Split Jerk 28/11/2019 dea ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Metcon (No Measure) Sonny Said Deadies Deadlifts tabata increase weight Ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x banded lat pulldown 10x emu walk 10x push-ups change stance ab filly (Time) In 6 minutes 2 Rounds 10 Alternating knee Gymnastic crunch 10 Alternating leg V-up 20 V-hold flutter kicks 20 Hollow ... Continue Reading