CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 200m Run Increase pace every lap 25/09/2019 (Time) 5km Bike Every 2 minutes complete 40m ball carry 4x Ball Ground to shoulder The Calm down (No Measure) Frog legs, low reach- side, middle, si ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 8 rounds alternating Tabata Hollow rocks Bottom of active squat holding plate Back Squat (20 Minutes 3 x 5 @ 80 %) 26/11/2018 (AMRAP – Rounds and Reps) 14 Minute Ladder 2 Deadlifts 70/50kg 2 ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata Gymnastics crunches Plank hold taps Midday metcon quads and core (Time) Accumulate 3 mins in iron chair hold against wall. Optional: 2x kettlebells in front rack hold. 6 min cap 14/10/2019 ... Continue Reading

CrossFit D.E.C.K – CrossFit

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 12/10/2019 Saturday carry (AMRAP – Rounds and Reps) Partner 40 Minute AMRAP 400m Farmers Carry 2 x 32/24 kg 20 Ball Over Sh ... Continue Reading