CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 20m fast feet 20m high knees 30 sec inchworms 07/03/2017 (Time) In Pairs for time 4 x 400m run (1 for 1) Then: 10 Rounds (1 for 1) 10 Kettlebell swings 24/16kg 10 Burpees Then: 10 Rounds 10 Should ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 egg flips 10 Mountain Climbers 10 power clean and jerk 6 Minute EMOM (max reps) Handstand Walk for meters (odd) hollow rocks (even) For Time (Time) 5 Rounds 20 Kettlebell Swings 24/16kg 20 front ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups 10 Banded Lat Pull-downs 10 Kang Squats Push Press (15 minutes 3 x 10 @ 75%) Cals and more (5 Rounds for reps) 5 x 3 Minute Rounds Ride 12/8 Cals 10 Dumbbell Renegade Rows 10 Dumbb ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead 4 Warm up (No Measure) 3X 30 sec Bottom of the squat 30 sec Arch to hollow 30 sec Good Mornings Deadlift (20 Minutes 6×2 – 85% ) 23/02/2017 (Time) 1-10 Toes to bar Deadlifts 100/70kg burpees over the b ... Continue Reading