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

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up bar hand (No Measure) 2x 10 arch to hollow 10 handstand hold alt hand lifts 100m run Handstand Push-ups (6 Minute Alternating strict /box) Pull-ups (6 Minute Alternating kipping ) Concept Bikes (Distance) 4 x 4 Mi ... Continue Reading