CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap Push Press (5 x 3 – 70%) 15 Minutes 28/08/20 ... 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