CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Moving warm up Emu Sumo High knees Butt kicks Partner long weekend fun (Time ↓ Shorter is Better) In pairs 20-1 Burpees Synchro air squats 200m run each before each round (1 for 1) Only 1 partner run ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Norcalmusu (Time ↓ Shorter is Better) In pairs 14 ring muscle ups/ 28 double dumbbell renegade row 40 thrusters 40/30kg 14 ring muscle ups/ 28 double dumbbell renegade row 30 thrusters 14 ring muscle ups/ 28 dou ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 60/60 shoulders 3x 5 scap pull-ups into 3 tuck to invert/long arm push back 10 each side leg lifts 10m emu walk Toes-To-Bar (10 EMOM for max reps ) Metcon (Time ↓ Shorter is Better) 5 Rounds 400m Run ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 3 position chest stretch Chest wall opener 3x 5 inchworm to push up 10 mountain climbers 5 each side upside down kb press Bench Press (4 x 4- 75% Pause 2 Seconds active at bottom Superset with 8-10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Clean and Jerk (No Measure) Dip and Jump extend Down and Elbows high and on the outside Muscle Clean Front Squat Clean Drops Clean Push Press- Push Jerk Clean and Jerk (10 EMOM 1 clean + 1 front squat + 1 split j ... Continue Reading