CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded shoulder mobility then 3x 10 Hollow rocks 10 Plank to top of push up transfer 10 Mountain Climbers AB 4 (Time) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettleb ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 alternating table stretch then 5x extension to catch 10 power cleans 10 front squats 10 push jerk Clean (Every 30 Seconds for 6 Minutes (12 Rounds) 1 Squat clean 2 Front Squats 1 Push Jerk 65% ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up (No Measure) 3x 1 min Top of Push-up 1 min Iron chair 1 min Hollow Hold Deadlift (4 Rounds 3 reps every 2 minutes @ 80%) 10/10/2018 (AMRAP – Rounds and Reps) 12 Min AMRAP In Pairs One Round For One Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds bottom of the squat 10x single leg glute bridges 10x alternating dead bugs Back Squat (10 x 2 – 80%) for FORM no heavier than 80% 20 Minutes 30/10/18 (AMRAP – Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x kettlebell windmills 10x Alt arm and leg extension 10x snatch 08/10/2018 (Time) 6 rounds 6 bar muscle ups 12 Handstand push-ups Then 3 rounds 10 squat snatch 60/40kg 15 Burpees 20 toes to bar 3 ... Continue Reading