CrossFit D.E.C.K – At Home Training Metcon (No Measure) 5 rounds 40 seconds on, 10 seconds off (10 second transition) Jumping squats Inchworms Cossack squats (lateral side squat) Glute bridge with feet extra close to bum Plank taps or transfers

CrossFit D.E.C.K – CrossFit Power Warm up 3 (No Measure) Ankle/ Hip mobility 3x 10 Power Clean 10 Front Squats 10 Push Jerks Push Jerk (15 Minute Complex) 1 x Power Clean 1 x Hang Clean Short reset 1 x Clean and Push Jerk The Kev (3 Rounds for reps) ... Continue Reading

CrossFit D.E.C.K – At Home Training Warm-up (No Measure) 6 inch worms 8 eagles 10 air squats Metcon (No Measure) 3rds Weighted Object..milk bottle, water bottle, backpack 10 weighted object ground to overhead 10 weighted object bent over rows 20 bur ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday if you wanna (Time) 4 rounds 4-6-8 Bar muscle ups 2-3-4 Squat clean and jerk *Increase weight each round*

CrossFit D.E.C.K – CrossFit Warm-up tabata (No Measure) Tabata Air squats Arch to hollow Alternating Bench Press (15 Minute 3 x 5 @75%) Saturday Partner 12/08/2017 (Time) In Pairs For Time Run 800m Together 10 Rounds (1 For 1 Rounds) 15 Wallball ... Continue Reading