CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 200m Run Increase pace every lap 25/09/2019 (Time) 5km Bike Bottom of every minute 40m ball carry 4x Ball Ground to shoulder The Calm down (No Measure) Frog legs, low reach- side, middle, side ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Bottom of the Squat Pass the plate relay Tabata Iron Chair (2 x front rack kettlebells optional) Back Squat (3 x 6- 80%) 24/09/2019- Open Prep Tuesday (2 Rounds for reps) In 5 Minutes 80 Double Un ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 10x shoot throughs 10x alternating leg lifts Max effort L sit hold 100m run 24/9/19 (AMRAP – Rounds and Reps) 16 minute AMRAP 20 goblet squats 3 part shuttle 20 push-ups 3 part shuttle 2 ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata alternating -6m Shuttles (ground touch) – Air Squats 23/09/2019 Sweatcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Calorie Bike 200 m Run 10 Calorie Row 20 Up and dow ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm up (No Measure) Banded shoulder mobility 3x 10 kang squats 30 second table hold 10 kneeling torso rotations shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left s ... Continue Reading