CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Bench Press (20 Minutes 4 RM) 11/05/2018 Bike murph (4 Rounds for time) 4 x 2 Minute Rounds then 2 Minute Res ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) In teams bike 60 Calories (change every 5) 30 Sled drags(1 each up and back) Teens term 2 week 2 (No Measure) INTRO: The Snatch Tall M Pull to Y 3 Positions In Pairs 2 Rounds of 1 Minute work ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 10/05/2018 (AMRAP – Rounds and Reps) 20 Minute partner AMRAP: 2 rounds of 16 DB Lunges 22.5/15 kg 16 Toes-To-Bars 16 DB Power ... 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 Overhead warm up 2 (No Measure) 3x 30 sec Pass Through 30 sec Reverse pass through 30 sec Over Head Squat Snatch Balance (20 Minutes ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Front Squat (15 Minutes 5 x 2) On both reps Pause at Parellel Pause at Bottom Pause at Parellel 08/05/2018 Pulling ... Continue Reading