CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Bring Sally Up – air Squats (1/2 song) – planks- top of push up (1/2 song) Back Squat (20 minutes 8 X 3 @ 75%) Flying machine (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 muscle u ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday games day (optional) (Time) 5 rounds 3 rope climbs 6 burpee box wall overs 12 dumbell snatch 22.5kg 2x 18m sled drag 80/55kg between sets

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Jumping Jacks 10 pass through lunges 10 arch to hollow 100m run Earn the gains (AMRAP – Reps) 25 minute EMOM (alternate) 1: 10 chest to bar Pullups/ max effort burpees 2: 10 snatch 43/30kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Kettlebell Deadlifts 30 second Handstand active to non active 10 good mornings Deadlift (Heavy 3 reps) Spend 15 minutes working to a heavy set of 3 Strictly dead (Time) 100 Double Unders 12-9-6- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Pull-up complex 8 EMOM 1 bar muscle up 2 strict Pullups 3 chest to bar Pullups Partner schmart ... Continue Reading