CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press 02/05/2019 bike again (5 Rounds for reps) 5 x 4 Minute rounds 12/ 9 Cal Bike 5 Double Kettlebell Push Jerk 32/24 kg 10 m ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (6 Minute EMOM 3 x 75%) From floor 01/05/2019 row ring push (Time) 3 Rounds For time 500m Row 10 Ring Muscle ... Continue Reading

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