CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds bottom of the squat 10x single leg glute bridges 10x alternating dead bugs Back Squat (10 x 2 – 80%) for FORM no heavier than 80% 20 Minutes 30/10/18 (AMRAP – Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x kettlebell windmills 10x Alt arm and leg extension 10x snatch Happy birthday Melissa (Time) 6 rounds 3 bar muscle ups 8 Handstand push-ups Then 3 rounds 29 burpees 10 squat snatch 60/40kg 18 to ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 50 frog bridges squeeze at top 3x 10 upside down kettlebell press 10 kettlebell windmills 10 one legged deadlifts 10 side plank twist each side Slow it down sunday. (No Measure) 10 rounds 2 strict rin ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hungry Hippo wars – crab walk to ball – duck walk – push up walk….etc 27/10/18 (Time) 2-4-6-8-10-8-6-4-2 Ring dips Back Squats 70/50kg then 3 Rounds 400m Run 20 Kettlebell Swin ... 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