CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded Shoulder Mobility 3x 30 second straight arm side plank (15 seconds each side) 10 hollow rocks 10 Mountain Climbers Hollow Hold Plank Hold – Tabata (AMRAP – Rounds) Hollow ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Overhead Squat (8 Minute EMOM- 8 x 2 – 70%) Spend 8 Minutes warming up to 70% Me ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata Air Squat Warm-up (AMRAP – Reps) 8 Rounds 20 seconds Air Squats 10 seconds rest at bottom of squat 28/10/2017 Pull yourself together Man (AMRAP – Reps) 5 AMRAP Max effort pull-ups “every break com ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 4 (No Measure) 3x 10 good mornings 10 eagles 10 air squats Deadlift (20 Minutes 4 X 5 @75%) 27/10/2017 Bar Pick up (3 Rounds for reps) 3 rounds Every 3 minutes complete: 12/10 Cal Ride 10 Deadlifts 80/55kg 3 S ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Clean 10 Scorpians Push Press (15 Minutes 4 x 5 @ 75 %) 15 Minutes 26/10/2017 Push the jerk (Time) 12-9-6 Power Clean Push jerk 60/40kg 9-6-3 Power Clean 70/45kg Pus ... Continue Reading