CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Push-ups 10 Power Snatch 10 change plate bent over flyes Bench Press (4 x 3 – 85 %) Immediately after superset with 10x barbell rows – light for slow and controlled form 20 minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded shoulder mobility then 3x 10 Hollow rocks 10 Plank to top of push up transfer 10 Mountain Climbers Tabata Strict Toe To Bar (AMRAP – Reps) 8 x 20 second Alternating Rounds Stric ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 alternating table stretch then 5x extension to catch 10 power cleans 10 front squats 10 push jerk Clean (Every 30 Seconds for 6 Minutes (12 Rounds) 1 Squat clean 2 Front Squats 1 Push Jerk 65% ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Zombies run….raaarg they are coming for you smelly teens. This time you have 9 minutes…. Teens week 3 term 3 (No Measure) Strength: Front Squats 5 x 5 superset immediately with 5 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) in Pairs 3x 10 Top of Push-up Skull pass 10 Iron chair Skull Pass 10 Hollow skeleton skull pass Deadlift (4 Rounds 3 reps every 2 minutes @ 80%) Obviously to get better at picking up coffins for t ... Continue Reading