CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility Tabata alternating Active Bottom of Squat Slow Controlled Squat Back Squat (5 x 5 – 75% ) 14/01/2021 (AMRAP – Rounds and Reps) 12 Minute Ascending Ladder 2 Power Clean 40/30kg ... 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 Strict Toes-To-Bar (4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 x 30 Second Side Plank e/s 10 Single Leg Glute Bridges e/s 10 Lung with twist Then 10 Kang Squats Deadlift (20 Minutes 6 x 2 – 85 %) 12/01/2020 (3 Rounds for reps) 3 x 4 Minute Rounds : Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday Jan 10 (Time) 4 rounds 20 toes to bar / v-ups 30 dumbbell hang clean and jerk 22.5/15kg 40m lunge walk 50 double unders Rest 2 mins between rounds