CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 10/8 calorie bike 1x 3 part down up shuttle Increase intensity each round Midday Rowing Helen (Time) 3x 400m row 21 kettlebell swings 12 ring rows Burpee Box Overs (AMRAP – Reps) 5 minut ... Continue Reading

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 – Midday Metcon Warm-up (No Measure) Tabata Bottom to bottom air squats Midday metcon (3 Rounds for reps) 3 rounds of 5 x 1 minute work 10 seconds transition. Min 1: max calorie bike Min 2: max slam balls Min 3: max skips Min 4: max ... 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