CrossFit D.E.C.K – CrossFit AB 5 (No Measure) 100 Plank Kettle-bell Reaches *every break complete 10 V-ups*Balls today Back Squat ( 20 Minutes 5 x 4 @ 85 %) Tabata Hang Power clean/Ball slam (AMRAP – Reps) 8 minutes / 16 Rounds Alternating ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Saturday Fun 6 (AMRAP – Rounds and Reps) 30 Minute AMRAP Buy In 1000m Row 40 Power Snatch 50/35 Kg Then AMRAP One Round For On ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Push Jerk (15 minutes 5 x 2 @ 80%) 17/07/2019 Handie a Box Over (Time) In partners 5 Rounds 12 Strict Handstan ... Continue Reading

CrossFit D.E.C.K – CrossFit Becky Warm up (No Measure) 3 x 10 Arc to Hollow 10 Jumping Jack 10 Star Jump Hang Power Snatch (11 Minute EMOM) Min 1-2-3 @ 70% 3 x Snatch Deadlift 2 x Hang Power Snatch Rest Min 4 Min 5-6-7 @ 80% 2 x Snatch Deadl ... Continue Reading