CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 10m Emu Walk 3x 10 Mountain Climbers 5 Half Burpees 10 Russian Kettlebell Swings light bell Bench Press (2 X 4- 75% 2 X 4- 80%) 14/8/26 (AMRAP – Rounds & Reps) 18 minute AMRAP 200m r ... 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 Warm Up (Checkmark) 1 Min each leg Couch Stretch Pigeon Stretch 90/90 Hip Sweeps Tabata Alt Bottom of Squat hold with plate Plate snatch The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)De ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up (Checkmark) 60/60 Shoulders 3x 10 Shoulder taps 10 Lunge and twist 10 Banded RDL into 10 Monsters Pump and skill (Checkmark) 4 sets 20 hollow rock Max meters handstand walk / 6x donkey kicks/ wall hold/ plank 10 l ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulders 2 x With Barbell 10 Barbell RDL 10 Second overhead hold into 5 Strict press 5 Push Press 5 Dip Drives 5 push jerk Push Jerk (6 sets- 75% 1x dip pause 2 X push jerk ) Flip Side (Tim ... Continue Reading