CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata Gymnastics crunches Plank hold taps Midday metcon quads and core (Time) Accumulate 3 mins in iron chair hold against wall. Optional: 2x kettlebells in front rack hold. 6 min cap 14/10/2019 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm up Hold (No Measure) 2 Minute hang From Rig 3x 20 Sec Hollow Hold 20 Sec Superman Hold 12/10/2019 Saturday carry (AMRAP – Rounds and Reps) Partner 40 Minute AMRAP 400m Farmers Carry 2 x 32/24 kg 20 Ball Over Sh ... 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 – Midday Metcon Warm-up (No Measure) 2 x 10 Face Pull 10 Good morning 10 Single leg Dead lift 10 Power Snatch Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpee ... Continue Reading