CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm-up (No Measure) 4 rounds Hanging Monkeys 1 burpee race 5m 5 Synchro A ... Continue Reading

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 L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 17/10/2017 dead hands (3 Rounds for r ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up 3 (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers Back Squat (20 minutes 6×4 @ 75%) 29/04/2019 asia event 2 (Time) In teams of 4 6 Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday option 1 of 100 (Time) 25 ring muscle ups *Top of every min 1x snatch 70/50kg 50 chest to bar pull-ups *Top of every min 5x double kB deadlifts 2x32kg 50 toes to bar *Top of every min 4x box jump overs 32″ Th ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Then 3x 10x jumping squats 10x banded lat pull downs 10x lunge and reach 27/4/19 (Time) 60 hang power cleans 60/40 kg *Top of every 2 minutes 10 burpees 45 Chest to bar Pull-ups /20 bar muscle ups *To ... Continue Reading