CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip mobility 3x 10x Lat Pull downs 10x Kang Squats 10x Cleans Ab 50 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Hollow Rocks 20 Single leg alternating V-ups 20 Military Sit-ups (knees together wrist ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Tabata Ab-cessory work (AMRAP – Reps) Alternate between Sit-ups Gymnastics Crunches Push Press (15 Minutes 5 x 2 @ 85 %) Thruster chest (A ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (20 minutes 6 x 2 @ 85 %) 19/05/2022 (AMRAP – Rounds and Reps) 12 Minute AMRAP 8 Power Snatch 50/35kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Deadlift (20 Minutes 3RM Not Touch and Go) 15/05/2019 (Time) 10 Rounds For Time In Partners one for one round ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Handstand Walk (6 minute partner EMOM) Wheelbarrow Pike walk Assisted walk Bikes Tuesday (4 Rounds for reps) 4 Rounds In 4 Minute ... Continue Reading