CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 3x 10 Dead Bugs 10 e/s single leg kettlebell RDL 5 e/s Kettlebell Push Jerk 10 beat swings slow control 22/10/26 (Time) 10 rounds 8 Chest to bar Pull-Ups 4 Shoulder to overhead 70/50kg Nedd’s day ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 60/60 Shoulders 10 Scap Push Ups 3x 10 Banded RDL into 10 Monster walks 10 Scap Pull-ups 5 Pike Push Ups Strict strength (4 Rounds for reps) 4 sets 20 hollow rocks Max set strict press at 70% or wa ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (2 X 8 Set 1: 70 % Set 2: 75%) Benton 2ish (AMRAP – Rounds & Reps) 10 min AMRAP 50 double under ... 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 (Every 90 seconds for 6 ... Continue Reading

CrossFit D.E.C.K – CrossFit Workout 1 (Time) 3 rounds shared however 6 x 5m shuttle runs 20 sit-ups 20 dumbbell hang power snatch 20 single arm thrusters 12 min cap Workout 2 (Time) 2 rounds (1 each) 15/10 calorie bike 100m famers carry 2×24/16 ... Continue Reading