CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 10x shoot throughs 10x alternating leg lifts Max effort L sit hold 100m run 24/9/19 (AMRAP – Rounds and Reps) 16 minute AMRAP 20 goblet squats 3 part shuttle 20 push-ups 3 part shuttle 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm up (No Measure) Banded shoulder mobility 3x 10 kang squats 30 second table hold 10 kneeling torso rotations shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left s ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata alternating -6m Shuttles (ground touch) – Air Squats 23/09/2019 Sweatcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Calorie Bike 200 m Run 10 Calorie Row 20 Up and dow ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 21/09/2019 Cardio is hardio Saturday (Time) In Partners 6x (1 for 1) 150m Ball Sprint (1st Palm tree) 15 Slam balls 300 Kettle-bell ... Continue Reading