CrossFit D.E.C.K – CrossFit Partner Kelly (Time) In Pairs 10 Rounds For Time 400m Run 1 for 1 30 Box Jumps ( together ) 30 Wall Balls ( together ) 50 minute time cap

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 Tabata hollow squat (AMRAP – Reps) 8 Rounds Alternating Box step ups Squats Tabata hollow squat (AMRAP ̵ ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 50 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Hollow Rocks 20 Single leg alternating V-ups 20 Military Sit-ups (knees together wrists to knees) 20 Feet Over Object Max Effort V-ups Split Jerk warm up (No Measure) 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats 06/04/2022 (Time) For Time 3 Rounds 15 Overhead Squat 40/30 kg 15 chest to bar pull-ups Rest 3 minutes 15 Toe To Bar 15 Thrusters 40/30 kg Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 10 Overhead Tricep Extension 10 Ring Row 10 Sec Hand Stand Shoulded tap Handstand Walk (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Deadlift (10 Minute 2 x 5 ... Continue Reading