CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 14/07/2017 (Time) Team Triathlon In a train Ride 30/20 cals each 30 air squats each Run 400m each 30 Kettlebell swings each Row 30/20 cals each

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Hatch Cycle Front Squat (week 9 – 2) 15 Minutes 4 x 5 reps 65% 13/07/2017 (AMRAP – Rounds and Reps) 20 Minute L ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Push Press 10 reps Overhead squat 10 reps Star Jumps Snatch Balance (15 Minutes 2RM) 12/07/2017 pull snatch over sit (AMRAP – Rounds and Reps) 15 Minute AMRAP 2 Strict Pull up 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Ring Dips (10 minutes 2 max effort sets) 11/07/2017 dumbell is my friend (Time) For time 3 Rounds 30 Alternating sn ... 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 eagles30 minutes for Squats Hatch Cycle Front Squat (Week 9-1) 5 reps 65% 4 reps 75% 4 reps 80% 4 reps 85% Hatch Cycle Back ... Continue Reading