CrossFit D.E.C.K – Midday Metcon Beep Beep Warm Up (No Measure) 2 Rounds 10m High Knees 10m Butt Kicks 10m Side Steps 10m Bear Crawl Beep Test (Time) Complete as many Rounds as possible (20m Shuttles) 02/10/19 (AMRAP – Rounds and Reps) 12 minu ... 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) Tabata Bottom to bottom air squats 1 Oct 19- midday metcon (3 Rounds for reps) 3 rounds of 1 minute work 10 seconds transition. Min 1: max calorie bike Min 2: max slam balls Min 3: max skips Min ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5x muscle snatch 5x snatch drops increasing depth 5x high hang snatch 5x hang snatch Hang Snatch (15 Minutes to find a 2RM) 20/01/2015- the holy Trinity (Time) For Time 12-9-6 Snatch 60/40kg Over h ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 10/8 calorie bike 1x 3 part down up shuttle Increase intensity each round 30/09/2019 (Time) 3x 400m row 21 kettlebell swings 12 ring rows 30/09/2019 (AMRAP – Reps) 5 minutes max effort b ... Continue Reading