CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) In pairs 3x 200m med ball runs each. (1 for 1) Teens week 3 term 2 (No Measure) Lifting complex 3 deadlifts 2 power cleans 1 push press Workout 1/2 Cindy 5 pull-ups 10 pushups 15 squats Skill: ... 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 Minute 4 x 4 @ 80 %) Power Snatch (10 Minutes Heavy ) then 80 % for wor ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Regionals 2018 event 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 power clean 10 jerk 10 overhead squat 10 power snatch The wit’ch hunt (Time) 32 power clean and jerk 70/50kg Then 3 rounds 12 ring muscle ups 5 snatch 80/55kg 19 burpees 86 double Unders T ... Continue Reading