CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap Shoulder Press (15 minutes 5 x 4 @ same Weight) 12/10/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Hold (No Measure) 2 Minute hang From Rig 3x 20 Sec Hollow Hold 20 Sec Superman Hold Pull up Progress (No Measure) 5 Rounds 5 Tighty STRAIGHT leg Arch to hollow 5 sec Hollow Hold Then 5 Rounds 5 Arch to Hollow into ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday AC 1 (Time) 10 rounds 3 ring muscle ups /6 push-ups 6 double kettlebell burpee deadlifts 16/12kg 10 rounds 4 bar muscle ups/8 v-ups 6 double kettlebell snatch Then- slow this down 20 snatch (increase weigh ... Continue Reading

CrossFit D.E.C.K – CrossFit The end of the apocalypse (Time) In partners 100 Air Squat /Partner holds Bottom of Squat 400m run together 100 Hang Power clean / Partner holds In Hang 400m run together 100 Thrusters /Partner Runs Stairs 400m run togeth ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10x Leg Swings each side 10 Calf Pumps 10 Jumping Jacks Barbell Free Option (Time) 5 Rounds 400m Run 20 Air Squats 20 Kettlebell swing30 min cap