CrossFit D.E.C.K – CrossFit Sunday 17.8.19 (Time) 15 rounds 1 squat snatch 2 overhead squats 70/45kg 3 bar muscle ups 4 chest to bar pull-ups Then 3x 8 ring muscle ups 4 front squats 70kg 80 double Unders New Benchmark Metcon (Time) 15 ring muscle u ... Continue Reading

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 Hang Snatch (11 minute EMOM) 2 minutes 2 x Hang Power ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 rounds increasing weight 20m med-ball lunge 17/08/2019 (Time) In partners 2 rounds 20 strict handstand push-ups 800m run together 10 rounds Bear complex Then 100 toes to bar Weight 80/55kg

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over 15/08/2019. Bikes. Boxes. Balls (4 Rounds for reps) 4 Rounds for Time In 4 minutes 20/15 Calorie Ride 20 Double Ke ... 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