CrossFit D.E.C.K – CrossFit Sunday optional (Time) 4 rounds 10 bar muscle ups/ renegade rows heavy 15 double dumbbell devil swings 2×15/10kg (light and gassy) 20 calorie row Then 6 4 2 Strict Ring muscle ups Strict deficit handstand push-ups 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Moving warm up Anywhere anytime workout 5 (AMRAP – Rounds and Reps) 8 minute AMRAP 10 squats 20 reverse lunges 10 v-ups 20 mountain climbers FAST 19/3/2020 (Time) In partners 100 wallballs 80 ch ... 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 Warm-up (No Measure) Tabata Alternating Slow Controlled Squat bottom of Squat active hold Back Squat (20 Minutes 8 x 2 @ 80 %) 19/03/2020 (Time) In Partners 20 x 5m Lunge Walk Laps then 20 Rounds (1 for 1) 4 Strict Ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating ... Continue Reading