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 Front Squat (15 Minutes 5 x 2) On both reps Pause at Parellel Pause at Bottom Pause at Parellel 08/05/2018 Pulling ... Continue Reading

CrossFit D.E.C.K – CrossFit Lat warm up (No Measure) 2x 10 banded lat pulldown each side 10 seated banded lat pull with stick Then 2x 8m fingers together lung walk 8m inchworm to push up 8m duck walk Power Clean (20 Minute Complex) work to Heavy 3 x ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Kids 5+ Optional sunday (No Measure) 5 rounds for time 400m run 1 deadlift 180/120kg 3 squat clean 83/61kg 5 push jerk 83/61kg 3 ring muscle ups 1 legles rope climb Sunday (No Measure) 20 minute amrap 2 snatch 58kg 4 ring ... Continue Reading

CrossFit D.E.C.K – CrossFit Lat warm up (No Measure) 2x 10 banded lat pulldown each side 10 seated banded lat pull with stick Then 2x 8m fingers together lung walk 8m inchworm to push up 8m duck walk Twos company (Time) 8 rounds in pairs 24 box jump ... Continue Reading