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 Back Squat (25 Minutes 8 x 4 @ 80%) 17/11/2016 ride/row/run thruster box (3 Rounds for reps) 3 Rounds for Reps ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Air Squat 10 reps Push Press 10 reps Star Jumps Push Press (20 Minutes 6 x 3 @ 80%) 06/02/2017 12 Min Clean push pull (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Hang Power ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Muscle up 10min EMOM (10 x ) Choose a sustainable number or use time as skill practice 04/02/2016 (Time) In partners 800m run together 150 thrusters 60/40kg 800m run together *Every break both partners must complete 5 bur ... Continue Reading

CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum – knees to chest 01/10/2015 10 min 10 pull ball box (AMRAP – Rounds an ... Continue Reading