CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 1 min rig hang 1x 5 down and finish 5 high hang power cleans 5 power cleans 5 push press 5 jerk drops 5 push jerk 5 front squats Then with barbell complex Power Clean and Jerk (Every 2:00 for 5 sets un ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Ten laps jogging wall tap 3x 10m emu walk 10 dynamic leg swings 5 inchworm to push up 30/7/2026 (4 Rounds for reps) 4 Sets not for time Max set push ups 18m HEAVY sled backwards pull unbrokenScore is m ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Back Squat (3 x 5- 85%) CF games hopper (Time) 3 rounds 21 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Banded shoulder mobility 3x 5m upside down kb carry into 5 strict press left arm 5m right arm 10 banded lat push down 5 half burpees Shoulder and core strength (Checkmark) 5 Sets for quality 10 Box Pik ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Chest opener on rig 10 pass through 3x with stick 5 strict press 5 dip drive pops from chest 30 second split hold in catch 3 jump to split catch 3 eye level split jerks 5 split jerks 5 hang squat clean ... Continue Reading