CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Push-ups changing width 10 x Change plate flyes 10 x Kang Squats Bench Press (4 x 4- 70%) 18/09/2019- Partner Dumbbells (AMRAP – Rounds and Reps) In Partners 35 Minute AMRAP Buy in 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Ready (No Measure) 3 x 10 x Pass-through 5 x Snatch Pull 5 x Power Snatch 5 x Overhead Squats 5 x Snatch Balance Snatch (1 x 1 – EMOM) 2 Minutes ( Same weight) 1 x Snatch pull 1 x Power Snatch 1 x Overhead Sq ... Continue Reading

CrossFit D.E.C.K – CrossFit Gymnastics stability (No Measure) 3 Rounds 10 x Bent over rows 4 x Tuck to Invert 20 Second top of ring support hold 20 Second isometric top of pull-up hold/ hollow hang hold 26/09/2019- Interval Thursday (4 Rounds for re ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

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