CrossFit D.E.C.K – CrossFit Sunday optional (Time) 5 Rounds 10 Chest to Bar Pull-ups/ double dumbbell renegade rows 10 Double Kettlebell Deadlifts 2×40/32kg 10 Toes to Bar / v-ups 10 Burpee Box Jump Overs 20″ 5 rounds 6 bar muscle ups / 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Death by Burpee (AMRAP – Rounds and Reps) Death by Burpee Minute 1 – 1 Burpee Minute 2 – 2 Burpee Minute 3 – 3 Burpee Minute 4 – 4 Burpee Minute 5 – 5 Burpee Continue till un able to co ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up the snatch (No Measure) 3 x 5x Snatch Pull 5x High Hang Snatch 5x Overhead Squats 5x Snatch Balance 5x Snatch Snatch (Every 40 Seconds for 10 Rounds) 1 Snatch 1 Hang Snatch All at same weight 21/02/2020 (Time) 15- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Single Leg Deadlift Hollow Rock Deadlift (20 minutes 10 x 1 – 85 %) Lower to ground 20/02/2020 Interval Thursday (3 Rounds for reps) 3 x 4 Minute Intervals : 4 Minutes Res ... 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