CrossFit D.E.C.K – CrossFit Slow it down sunday bro sesh (Time) In pairs 10 rounds (1 for 1) 4 strict handstand push-ups 4 bar muscle ups 4 squat snatch 60/40kg A works while B does 20 double unders Then 10 rounds 1 legless rope climb 2 squat cleans ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Vortex Run (Time) For Time Run 3000 metres Top of Every Odd Minute 10 Push ups Top of Every Even Minute 20 Air Squats 30 min cap Air ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Bench Press (20 Minute ... Continue Reading

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 Push Jerk (15 minutes 5 x 2 @ 80%) 17/07/2019 Handie a Box Over (Time) In partners 5 Rounds 12 Strict Handstan ... Continue Reading