CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Calf and ankle mobility 20 Calf raises 20 Tib raises 3x 5 Half Burpees 10 each Side Single Leg calf raise 10 Eagles Ab 50 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Hollow Rocks 20 Single leg altern ... 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 (8 X 2- 85%) 4/8/26 (Time) 2-4-6-8-10-8-6-4-2 B ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgner Warm-up Cleans (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops Clean Split Jerk Jump to position Eye level Split Split Jerk Clean and Jerk (5 sets – start 6 ... Continue Reading

CrossFit D.E.C.K – CrossFit Cricket pre-season week 2 (Checkmark) Leg strength and power 5 back squats into 18m sled pull backwards Conditioning 3 sets for power output 150m run 10 box jump overs 10 dumbbell clean and jerk 150m run Tabata alt Kettle ... Continue Reading

CrossFit D.E.C.K – CrossFit 12 Days of Christmas (Time) For Time Ascending Ladder 1 Overhead Squat 60/40kg 2 Power Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder to Overhead 60/40kg 7 Front Squat 60/40kg 8 Push up 9 Wallball ... Continue Reading