CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Reverse Tabata airbike 10:20 work rest. Midday metcon 28/08/19 (Time) 18 med-ball cleans 18 gymnastics crunches 21 slam balls 21 down ups 24 med-ball cleans 24 gymnastics crunches 27 slam balls 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Plate Mobility then 2x 10x Hip Cars each leg 10x glute raises 10x Hip Lean and reach Warm-up (No Measure) 3 Minutes Plate Mobility then 2x 10x Hip Cars each leg 10x glute raises 10x Hip Lean ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x Down up shuttle sprints Ab 3 (No Measure) 2 rounds for quality 15 hollow rocks 15 v-ups 30 sit-ups 30 second plank 6 minute cap 27/08/19 midday metcon (AMRAP – Reps) 20 minute EMOM 1: 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes shoulder mobility 3x 5x snatch pull 5x power snatch 5x snatch drops increasing depth 5x overhead squats 5x snatch Snatch (11 EMOM) 2 minutes 1 x snatch pull 1x power snatch 1x overhead squat ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3 minutes slow biking increasing intensity every minute. 26/08/19 run slam swing (AMRAP – Rounds and Reps) 20 minute AMRAP 200m row 20 slam balls 20 ball squats 20 down and up 20 box step o ... Continue Reading