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 Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Deadlift (20 Minutes ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10m Duck walk 10m Squat to Broad Jump 10m Lunge and twist 10m step and hip twist Back Squat (15 minutes 3 x 3 @ 80%) Regionals Event 4 2014 (Time) 21-15-9 Strict Handstand Push-ups Front Squats ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids -5 Warm-up Mobilites (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 5 second plank 10 Brain bursts (opposite arm & leg) 5 second plank 5 second hollow hold 10 dead bugs 5 sec ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) IN PAIRS 3x 20m Wheel barrow each 10 Wall ball passes over rig Push Jerk (15 Minutes to establish a heavy 1 rep) Trusty Thrusty (Time) 18 Thrusters 9 Bar Muscle Ups 14 Thrusters 7 Bar Muscle Ups 10 Th ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Bottom of the Squat top of the plank Overhead Squat (1 x 1) 15 Minutes to establish a heavy 1 rep Crossfit Open 18.0 (Time) 21-15-9 Alternating Dumbell Snatch 22.5/15kg Burpee over Dumbell