CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Friday Partner (Time) Partner 35 Minute Workout 10 Rounds 1 for 1 Partner A Handstand walk/ Bear crawl 3 Strict Pull ups 12 Wallballs 10/7kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Russian twists with plate Hollow plate transfers Power Clean (10 Minute EMOM) 6 minute warm up all last 4 minutes same weight 2 Power clean 1 Front Squat 2 Split Jerk 28/11/2019 dea ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x banded lat pulldown 10x emu walk 10x push-ups change stance ab filly (Time) In 6 minutes 2 Rounds 10 Alternating knee Gymnastic crunch 10 Alternating leg V-up 20 V-hold flutter kicks 20 Hollow ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata (alternating) -V hold Flutter kicks -Plank to top of push up transfers Midday Sweatcon Metcon (Time) For Time 150 Kettlebell Swings Top of every minute complete 5 Goblet Squats with kettle ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Metcon (No Measure) Sonny Said Deadies Deadlifts tabata increase weight Ha ... Continue Reading