CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata Gymnastics crunches Plank hold taps 09/09/19 midday metcon (Time) 3 rounds 400m row/ 800m ride 30 ball squats 20 box jump/step ups 10 down ups 20 min cap Midday metcon quads and core (Time ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – Midday Metcon

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x push-ups work your way wide then back in 10x glute bridges 3x tuck to invert Bench Press (6 X 2- 75%) 15 minutes 7/9/19 threes push pull (Time) In teams of 3 150 double dumbbell bench press ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5x Snatch Pull 5 x Power Snatch 5 x Snatch balance 5 x Overhead Squats 5 x Snatch Snatch (12 MInute EMOM) 2 Minutes: same weight for set 1 x snatch Pull 1 x Power snatch 1 x snatch balance 1 x Ove ... Continue Reading