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 L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 27/05/2021 (3 Rounds for reps) 3 x 4 ... Continue Reading

CrossFit D.E.C.K – At Home Training Warm-up (No Measure) 10 Mountain Climber with reach 10 Tall jumps 5 Inchworms 10 Downward dog toe taps 10 sec hollow hold 10 Side heel reach Repeat Metcon (Time) 3 Rounds 5 Object squats 10 reverse lunges 10 Shoul ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) 100 fast feet 10 Food Squats 10 Side to side jumps 10 Shoulder taps Metcon (AMRAP – Rounds and Reps) 3 x 4 minute rounds 5 calories bike 10 kettlebell deadlifts 20 dumbbell push press 4 ... Continue Reading

CrossFit D.E.C.K – At Home Training Warm-up (No Measure) 10 Air Squats 10 sec plank 10 Mountain Climber Ankle rest & stretch 10 Side plank lifts each side Repeat Metcon (8 Rounds for reps) Tabata Fast Feet Shoulder taps or hold The Calm down (N ... Continue Reading

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 Clean and Jerk (10 minute EMOM) Minute 1–3 2x Power clean 1x Hang Power clean 2x Push jerk Rest minutes 4 Minute 5-7 1 x P ... Continue Reading