CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating 2 Rounds: Active Squat hold 2 Rounds: Slow Squats 2 Rounds: Squats 2 Rounds: Jumping Squats Clean and Jerk (15 Minutes build in weight ) 1 Clean (2 Second pause in catch) 1 Hang Cle ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 20 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Plank Jump Outs 20 Bicycle Crunches 20 Hollow Rocks 20 Knees toget ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Side plank to reach 10 Kang Squats 10 Inchworms Back Squat (15 Minutes – 8 Sets) 1 1/2 + 1 Squat Rep 1 Pause at bottom, drive back to parall and pause. Back down, then up. Rep 2 is normal ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 30/05/2020 (Time) 5 x 400m Run 30 Wall balls / Object Thrusters 200m Object Ball Carry

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 1 Turkish Get up each arm 5 Half Lunge Strict Press each arm 10 Bent over Y/Ts Split Jerk (12 Minutes 4 Sets) 1 Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk Ideally all at same working weight ... Continue Reading