CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Saturday Chipper (AMRAP – Rounds and Reps) 30 Minute AMRAP In Pairs 80 Sit ups 70 Deadlifts 70/45kg 60 Pull Ups 50 Burpees over bar 40 Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Hang Power Snatch (15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Shoulder cranks with change plates 30 plate flyes 3x 10 Hip Sweepers 10 Power Clean 10 Front Squats Lizzy (Time) In pairs 40- 30-20 Front squats 60/40kg Burpees over the bar 40 Toe to bar Run 400 ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over 09/06/2017 box dead ladder (Time) For time 12-1 Box jump 24/20 inch deadlift 70/50kg Push bike lunge (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Back Squat (20 Minute 2 x 6 @ 80 %) 6 reps 70% 6 reps 70% 6 reps 75% 6 reps 75% 6 reps 80% 6 reps 80& ... Continue Reading