CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata 5m forwards / backwards low hip bear crawls New Benchmark Metcon (Time) In Partners 20 Rounds (1 for 1) 5 Chest to bar Pull-ups 5 Power Clean and Jerk 60/40kg 10 Overhead Lunges 20/15kg Partner ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids -5 Gymnastics Mobilites (No Measure) 5 controlled limb spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second hollow hold 5 second superman 5 second hollow hold 5 second superman 5 second plank Kids becom ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Strict toes to bar L sit hanging hold Deadlift (6 EMOM) 6 x 4 – 70 % 26/11/2018 (Time) For Time 20 Box Jump Overs 34/30″ 30 Handstand Push-ups 40 toes to bar 50 Dumb ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 8 rounds alternating Tabata Hollow rocks Bottom of active squat holding plate Back Squat (3 x 4 – 85 %) 20 Minutes 26/11/2018 (AMRAP – Rounds and Reps) 14 Minute Ladder 2 Deadlifts 70/ ... Continue Reading

CrossFit D.E.C.K – CrossFit New Benchmark Metcon (No Measure) 10 rounds Snatch ladder sprint 3 bar muscle ups 1 X seated sled drag then push back to place