CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Squat with lateral raise 10 Frog Bridges 10 Round the worlds Front Squat (10 Sets of 2 1, 1/2 Front squats- 65%) one rep consists of squatting to the bottom, moving to parallel maintaining t ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded shoulder distractions 3x 10 Windmills 10 upsidedown Kettlebell press 10 Side plank twist throughs Push Press (20 Minutes 4 x 5 – 70%) 22/10/18- wodzapaloozish (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sundeeee (No Measure) 10 rounds 3 strict handstand push-ups 9/6 calorie ride 10 rounds 3 ring muscle ups 9/6 calorie ride *Can be any moves you want*

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 banded lat pull-downs 10 Arch to hollow 10 Jumping Lunges 30 Seconds bottom of the squat 20/10/18 (Time) 25 Chest to bar Pull-ups 25 Thrusters 40/30kg 400m run 20 Chest to bar Pull-ups 20 Thrust ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Emu walks 10 Glute Pulse (5 each side) 10 Jumping squats Deadlift (Every 30 Seconds for 12 Rounds) 1 Deadlift 80% -Hold for 5 Seconds at top -Lower bar to the ground 19/10/2018 (AMRAP – ... Continue Reading