CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility Tabata Plank Hold Hollow Hold Bent Over Row (15 Minutes- 5 x 10 ) Immediately after super-set with 15 x banded Tricep pull-downs Keep bar light. The focus is form and slow control. 09/01/2020 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Cleans 10 x Push Jerk 10 x Arch to Hollow Squat Clean and Jerk (8 Minute EMOM ) 1 Squat Clean 1 Hang Squat Clean 1 Push Jerk Increase weight every 2nd Minute 30/12/2019 Good Chat (Time) Find s ... 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) Mobility Back Squat (20 Minutes 5 x 5 – 80%) 30/12/2019 Sweatervals (4 Rounds for reps) 4 x 4 Minute Rounds alternating Rounds 1 and 3 200m Run 10 Bar Muscle Ups/ 20 Push-ups 10 Overhead Squ ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday 4.1.20 (Time) 21-15-9 Chest to Bar Pull-ups Toes to Bar / Toes to Rings Deadlifts 120/ 80kg 15- 12-9 Bar Muscle Ups Strict Handstand Push-ups Front Squats 80/60 kg 9-7-5 Ring Muscle Ups Squat snatch 70/45 kg x 2 Bu ... Continue Reading