CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 10 rounds 3 ring muscle ups/6 double dumbbell bench press 2 snatch increasing weight Then 21-15-9 Toes to bar / v-ups Double kettlebell push up to Russian swing *50 double Unders between rounds* Or ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 banded lat pulldown 10 squats 10 jumping jacks 21/11/2020 (Time) In partners 20 Rounds 5m double dumbbell front rack walking lunge 4 burpee pull-ups/ 4 bar muscle ups 5 double dumbbell hang squa ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata 1 Legged Kettlebell Deadlift (alt sides) Hollow Hold Deadlift (20 Minutes 6 x 3 – 75 %) 16/01/2020 (3 Rounds for reps) 3 x 4 Minute Rounds : 4 Minutes Rest 15/10 Calorie B ... 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 Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading