CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold 5 Minute Burpee BOX (AMRAP – Reps) 5 Minutes Max Effort Burpee Box Jump 24/20inc Tabata Burpee Kettlebel ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Second Iron Chair 30 Seconds arch to hollow 30 Seconds jumping jacks For quality 4 rounds (AMRAP – Rounds) 3 strict toe to bar 6m unbroken HS walk (40 second hold) 9 hollow rocks 6min capIf u ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Back Squat (20 Minutes HW -1 -1) 10 @ 60% 8 @ 70% 6 @75% 4 @ 80% 20/08/2018 Clean and jerk Push up (Time) For time 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Saturday partner row (AMRAP – Reps) Teams of 4 Row 10000 m ( one team member on rower at all times) 5 Rounds 50 Toe to bar 50 Deadlift 80/55kg ( one team member working at a time) Max Burpee ( one member at all time ... Continue Reading