CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Handstand Walk (6 minute partner EMOM) Wheelbarrow Pike walk Assisted walk Games age workout 9 (Time) For time 30 handstand push ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side 13/05/2019 Partner Dipping Balls (Time) In partners complete 12 Rounds 200m Ba ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata Toe to Bar (AMRAP – Reps) 8 rounds Tabata Toe to Bar Mother’s Day (AMRAP – Rounds and Reps) 20 minute AMRAP 10 power cleans 50/35 kg 10 push press 50/35 kg 10 overhead squats 50/35 kg 10 Overhead lung ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 5x squat clean 5x front squat 10x arch to hollow Then warm into movements Quotas (Time) Rx 40 sit-ups Then 5x 12 pull-ups 9 burpees over bar 6 chest to bar pull-ups 3 squat cleans 70/45kg 40 sit-up ... Continue Reading

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Tabata Hollow Rocks (AMRAP – Reps) 8 rounds of Hollow Rocks for reps DT (Time) 5 Rounds for ... Continue Reading