CrossFit D.E.C.K – CrossFit Chill out Sunday (Time) 5 rounds 4 wall climbs 6 bar muscle ups/14 pull-ups 8 dumbbell step ups each leg 10 toes to bar /v-ups

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms saturday intivals (3 Rounds for reps) Partners workout In 10 Minutes Ride 1000 metres 4 x 5m Overhead double kettlebell walking Lung ... Continue Reading

CrossFit D.E.C.K – CrossFit AB 4 (Time) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 plank alternating arm reach 20 gymnastics crunches 30 kettlebell Russian twists 6 Minute Cap ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Single Leg Crunches Hollow Hold Back Squat (20 minutes 6 x 3 – 70%) 2 second pause at bottom 21/01/2020 (Time) 10 Rounds 3 Ring Muscle Ups/ Strict Pull-ups 6 Burpee Box Ju ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Shake Out (No Measure) 20 Floor Facing Shoulder Pumps in each position – A Position with hands facing down – A Position with hands facing up – T position 10 Floor Facing Y / W’s 30 Second ... Continue Reading