CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians 14/09/2018 run push (10 Rounds for reps) 10 x 2 minute rounds Run 200 m ( rest remaining time of 1minute ) 10 m lunge walk Max Effort Push Press ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats Bench Press (3 x 5 – 75%) 15 minutes 15/09/22 (3 Rounds for reps) 3 rounds Im 3 Minutes 10/7 Cal Ride 20 Push-ups 10 deadlifts 100 ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Clean your toes (Time) 5 rounds 10 ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Partner Kelly (Time) In Pairs 10 Rounds For Time 400m Run 1 for 1 30 Box Jumps ( together ) 30 Wall Balls ( t ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Front Squat (20 Minutes 8 x 2 @ 80 %) 10/9/18 hand clean burpee (Time) 5 rounds 6 squat clean 70/45kg 8 strict handstand push-ups 10 bur ... Continue Reading