CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 1 Min each side couch stretch 1 Min Bottom of squat rig support Tabata alt bottom of active squat hold air squats slow and controlled Back Squat (3 X 5- 80%) 20/7/26 (AMRAP – Rounds & Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Pairs 1 (AMRAP – Rounds & Reps) 10 min AMRAP in pairs Rd for Rd 4 pull-ups/ bar muscle ups 6 double dumbbell push press 2×22.5/15kg 8 double dumbbell reverse lunges Pairs 2 (AMRAP – Rounds & Rep ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 3 Position Chest Stretch on Rig 3x 10 Banded RDL into 10 Monster walks 5 Straight arm Burpees 10 Eagles Pushing capacity (AMRAP – Reps) 10 min EMOM for max reps 1 unbroken set good quality push u ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) ankle and calf mobility 3x 20 Calf raises 20 Tib Raises 5 Plank into Pike Push Up 10 Squats Back Squat (4 X 2- 85% 4 X 1- 90%) 16/July/26 (4 Rounds for reps) 4 X 5:00 alt AMRAPS with 2:00 rest ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 3x 10 Second hollow hold into 10 Second superman hold 3 Tuck to invert 10 Each Side Single leg Calf Raise Toes to Bar Threshold (AMRAP – Reps) Ever y 30 Seconds x 10 Rounds Max Set Unbroken toes ... Continue Reading