CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Squat relay (No Measure) In 2 Teams Max effort Squats in 5 Minutes In relay 10m Run 5 Goblet Squats 10/7 kg in barrier 10m Ru ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Metcon AMRAP 5 minute rounds 1 minute rest between rounds Score is total reps The Hangover (AMRAP – Reps) Round 1 10 Push ups 10 Lunges 2 wall climbs Round 2 10 Burpees to bar (out of reach) 10 toes to bar Round 3 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Deadlift (10 Minute 2 x 5 unb ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Soccer warm up Ball out- 6 scissors Other team goal- 10 hip thrusts (whole team) Ball above shoulders- 2 Wall twerks The Grizz (AMRAP – Rounds and Reps) In a threesome for 30 minutes *Buy in 69 ... Continue Reading