CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up 26/05/2021 (AMRAP – Reps) For Time 16 Power Clean 60/40 kg 16 Toe to Bar 800 m Run 8 Power Clean 70/ 45 kg 8 Pull ups 400m Run 4 Power Clean 80/ 5 ... 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 – 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 – 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