CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Handstand Walk (6 minute partner EMOM) Wheelbarrow Pike walk Assisted walk Bikes Tuesday (4 Rounds for reps) 4 Rounds In 4 Minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side Big Complex (Weight) 12 Minutes To Find Heavy Complex 3 Power Cleans 2 Front S ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 5x squat clean 5x front squat 10x arch to hollow Then warm into movements Going Pair shaped (AMRAP – Rounds and Reps) In pairs 30 minute AMRAP 200m run together 30 double kettlebell burpee de ... Continue Reading

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Tabata Hollow Rocks (AMRAP – Reps) 8 rounds of Hollow Rocks for reps Push Press (15 Minutes ... Continue Reading

CrossFit D.E.C.K – CrossFit Back Squat (15 minutes 3 x 8 – 65%) Off floor 12 -5-22 (Time) 4 rounds 10 burpees over bar 15 Bar muscle ups/ 20 Pull-ups 20 alternating dumbbell snatch 22.5/15kg 2 rounds 10 burpees over bar 15 ring muscle ups ... Continue Reading