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

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Back Squat (20 Minutes 5 x 3 @ 80%) 04/05/2018 bike fun 2.0 (3 Rounds for time) 3 Rounds of 4 minutes 15/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Volleybigball (No Measure) Two teams Wall ball over box Three per team Bench Press (5-4-3-2-1-1-1) 70/75/80/85% then 3x attempts to find a heavy 13/04/2018 hand dead hang pull (Time) 5 Rounds For Time 6 Strict Handsta ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Crossfit baseball warm up. TERM 2 WEEK 1 (No Measure) Back Squat-5 sets of 3 reps Skill: Ring rows/arch to hollows Pull-ups For those who have them Benchmark workout term 2 3 Rounds 200m Run 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Overhead warm up 2 (No Measure) 3x 30 sec Pass Through 30 sec Reverse pass through 30 sec Over Head Squat Snatch Balance (20 Minutes ... Continue Reading