CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (6 Minute EMOM 3 x 70%) From floor 15/04/2019 mid line (Time) In pairs 27-21-15-9 Double Dumbbell Squat Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday (Time) 15-12-9 Bar muscle ups/strict pull-ups Back squats off floor 60kg Box jump overs 30″ Then 5x 3 ring muscle ups 6 d-ball cleans 45kg 30 double unders Opt b (Time) 15-12-9 Bar muscle ups/ c2b Burp ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Chantelle!!!!!! (Time) 6 rounds 13 chest to bar pull-ups 4 hang power cleans 80/60kg 2 front squats 400m run Then 95 dumbbell box step ups (alt legs) 22.5/15kg 30 minute cap Ab 3 (No Measure) 2 rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 12/04/2019 (AMRAP – Rounds and ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl 11/04/2019 bikes’n balls (6 Rounds for time) 6 x 3 min Rounds Ride/Row 12/8 Cals 5 Ball Squats 45/30 kg 10 Meter Walk with ball 5 Ball Squats 45/30 kg 1 ... Continue Reading