CrossFit D.E.C.K – CrossFit Kids -5 Warm-up Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second plank 10 Brain bursts (opposite arm & leg) 5 second plank 5 second hollow hold 10 dead bugs 5 sec ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) IN PAIRS 3x 20m Wheel barrow each 10 Wall ball passes over rig Push Jerk (15 Minutes to establish a heavy 1 rep) Trusty Thrusty (Time) 18 Thrusters 9 Bar Muscle Ups 14 Thrusters 7 Bar Muscle Ups 10 Th ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Bottom of the Squat top of the plank Overhead Squat (1 x 1) 15 Minutes to establish a heavy 1 rep Crossfit Open 18.0 (Time) 21-15-9 Alternating Dumbell Snatch 22.5/15kg Burpee over Dumbell

CrossFit D.E.C.K – CrossFit Sunday (No Measure) 50 ring muscle ups Top of every minute complete 8/5 calorie row. *Or any movement you like. 100 reps if a fast movement Grace Beast mode (No Measure) ABS 8X 10x Evil Wheels 10x Bent over rows 10x Lat H ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m Run then 3 x 10 x Mountain Climber lunge and reach 10x Side Plank Twists 10x Kang Squats fast : Push Press (4 X 3- 75%) 15 minutes 2/2/19 Saturday Fun (Time) 10-1 Squat cleans 60/40kg Strict ... Continue Reading