CrossFit D.E.C.K – CrossFit Squat warm up 3 (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers Back Squat (20 minutes 6×4 @ 75%) 29/04/2019 asia event 2 (Time) In teams of 4 6 Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday option 1 of 100 (Time) 25 ring muscle ups *Top of every min 1x snatch 70/50kg 50 chest to bar pull-ups *Top of every min 5x double kB deadlifts 2x32kg 50 toes to bar *Top of every min 4x box jump overs 32″ Th ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Then 3x 10x jumping squats 10x banded lat pull downs 10x lunge and reach 27/4/19 (Time) 60 hang power cleans 60/40 kg *Top of every 2 minutes 10 burpees 45 Chest to bar Pull-ups /20 bar muscle ups *To ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobilities Tabata Strict Toe To Bar (AMRAP – Reps) 8 x 20 second Alternating Rounds Strict Toe to Bar Hanging L sit holdThis is warm up Split Jerk (6 X 2 – 80%) 20 minutes 26.4.19 (AMR ... Continue Reading

CrossFit D.E.C.K – CrossFit Gregory Michael Sher (Time) In honour of Australian Gregory Sher who lost his life for his country on Januray 4th 2009. 10-9-8-7-6-5-4-3-2-1 3/4 Body Weight Cleans 20-18-16-14-12-10-8-6-4-2 Burpee Pull-ups 30-27-24-21-18- ... Continue Reading