CrossFit D.E.C.K – CrossFit Hollow Superman Squat (No Measure) 3x 15sec Hollow Hold 15sec Superman Hold 30sec rest 30sec toes to wall, hands overhead air squat 30sec rest Power Clean (12 Minute EMOM) Build to heavy 1x High hang shoulder shrug 1 x Ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms 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 & ... Continue Reading

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Strict Toes-To-Bar (6 Minute Alternating EMOM) L-Sit Pull-ups (6 Minute Alternating E ... Continue Reading

CrossFit D.E.C.K – CrossFit BATTLE OF SEXES (2 Rounds for reps) 10 minute workout @ 40/30 kg 3 Rounds 40 Hang Power Clean 30 Shoulder to Overhead 20 Burpee Over bar 10 Pull ups Remaining Time Max effort Clean and Jerk 10 Minute AMRAP 20 Dumbell Burp ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Friday bike ride (5 Rounds for reps) 5 Rounds for reps In 2 minutes complete Ride 15/10 cals 5 Burpee Box overs Max effort Kettlebel ... Continue Reading