CrossFit D.E.C.K – CrossFit We should probably do some muscle ups 😂😂😂 (Time) 12-9-6 Ring muscle ups Back squats off rack 120/80kg Calorie row x2 AB 4 (No Measure) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x glute bridges 10 x push-ups 10 x eagles 16/03/2019 (Time) In partners for time 800m run together Then 3 Rounds 30 deadlifts 100/70kg 15 ring muscle ups/30 toes to rings 60 dumbbell shoulder to ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x Jumping Squats 10x Lunge and Reach 10x Power Cleans Power Clean (5 x 3 – 70%) 15 Minutes 15/03/2019 run ball clean (Time) 4 Rounds 200 m Run 20 Wall balls 9/7 kg 10 Power Clean 60/40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Deep Shoulder Warm-up (No Measure) 10 Shoulder Cranks (change plates) 10 single arm Kettlebell press (bell upwards- 5 each side) 10 Face-pulls 14/03/2019 Ups and Downs (Time) For Time 50 Burpees Then 4 Rounds 5 strict han ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second plank 10 Brain bursts (opposite arm & leg) 5 second plank 5 second hollow hold 10 dead bugs 5 second holl ... Continue Reading