CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 6m Crab Walk 6m Duck Walk 6m Emu Walk Strength: Glutes and Quads (No Measure) Not for time 3 Rounds 1 Minute (accumulated) Wall Sit (weight optional) 10 x Weighted Step ups Left Leg (Controlled) 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Light Object Shoulder Cranks 10 Lunge and Twist Shoulder Stability/ Handstand Skill Work (Time) 6 Minutes of Handstand Hold Practice – Box/ Chair (ensure secure) Pi ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Hollow Hold Cross Climbers Strength (Weight) Option A: No Equipment 5 x 1 Minute Wall Sit Hold (or do your best) * Rest 1 Minute* Optional extra to hold odd objects in front rack po ... Continue Reading

CrossFit D.E.C.K – CrossFit Suns Out Guns out (3 Rounds for reps) 3 Rounds 1 Minutes work: 30 Seconds Rest 1: Quad Killers ( 1 x Squat, 1 x Reverse Lunge each leg) 2: Push-ups 3: Odd Object/ Plate Ground to overhead 4: 6m Shuttles/ Skipping Then Yog ... Continue Reading

CrossFit D.E.C.K – CrossFit Handstand Walk (5 minutes max meters) 100 Burpee Box Jumps (Time) For Time 100 Burpee Box Jumps 1-Mile Run (Time) Max Effort 1-Mile Run