CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm-up (No Measure) Active shoulders Handstand holds Metcon (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up bar hand (No Measure) 2x 10 arch to hollow 10 handstand hold alt hand lifts 100m run Handstand Push-ups (6 Minute Alternating strict /box) Pull-ups (6 Minute Alternating kipping ) 07/05/2019 (8 Rounds for reps) 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms TNS (AMRAP – Reps) In teams of 4 2 Sled Drags each 2 Person sled drag 200m 60/40 kg Partner AMRAP 10 Partner Dead lift 120/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Masters mash up (Time) 21 15 9 Chest to bar pull-ups X2 double unders Then 5x 12 bar facing burpees 9 power snatch 50/35kg 6 bar muscle ups

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 mins hip mobility Then 3x 10x thrusters 10x power cleans 10x shoulder to overhead Age group qualifier 4 (AMRAP – Reps) In 8 minutes 45 thrusters 43/29kg 45 toes to bar 45 power cleans 45 chest ... Continue Reading