CrossFit D.E.C.K – CrossFit Lat warm up (No Measure) 2x 10 banded lat pulldown each side 10 seated banded lat pull with stick Then 2x 8m fingers together lung walk 8m inchworm to push up 8m duck walk Power Clean (20 Minute Complex) work to Heavy 3 x ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Kids 5+ Optional sunday (No Measure) 5 rounds for time 400m run 1 deadlift 180/120kg 3 squat clean 83/61kg 5 push jerk 83/61kg 3 ring muscle ups 1 legles rope climb Sunday (No Measure) 20 minute amrap 2 snatch 58kg 4 ring ... Continue Reading

CrossFit D.E.C.K – CrossFit Lat warm up (No Measure) 2x 10 banded lat pulldown each side 10 seated banded lat pull with stick Then 2x 8m fingers together lung walk 8m inchworm to push up 8m duck walk Twos company (Time) 8 rounds in pairs 24 box jump ... Continue Reading

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 Back Squat (20 Minutes 5 x 3 @ 80%) 04/05/2018 bike fun 2.0 (3 Rounds for time) 3 Rounds of 4 minutes 15/ ... Continue Reading