CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In partners 3 rounds 1oom run while one partner holds hollow (then swap) 20m wheelbarrow each Tabata Ab-cessory work (AMRAP – Reps) Alternate between Sit-ups Gymnastics Crunches 06/03/2018 (Time ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Shoulder warm up bell (No Measure) 200m Run then 3 x 10 x Mountain Climber lunge and reach 10x Side Plank Twists 10x single kettle bell deadlift Ab 7 (Time) 10 – 1 V-ups (Complete 1 wall climb between sets) 6 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday 27.10.19 (Time) Nb: optional. You do not have to do this/ or change things to suit you. 👌 21-15-9 Toes to bar Back squats (off rack) 100/70kg 15-12-9 Bar muscle ups Strict handstand push-ups 9-7-5 Ring muscle up ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Bench Press (15 Minutes 5 x 5 @ 75%) 26/10/2019 (Time) In Partners 400m Run together 30 Single Arm Devil Press 2 x 22.5 kg/ 15 kg 20m ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Handstand Walk (Distan ... Continue Reading