CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic lines warm up 12 Days of Christmas (Time) For Time Accending Ladder 1 Muscle up 2 Squat Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder to Overhead 60/40kg 7 Front Squa ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) bottom of the squat ankle hip mobility then 3 x 10 x Frog Bridges 10 x Kosak Squats (use light kettle-bell if you want) 10 x Kettlebell Windmills then 2 x 5 x normal width push-ups 5 x wide width push ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) in Pairs 3 x each 10 partner over rig balls 10 partner ball pass hollow rocks 10 partner ball pass top of plank But did you Di? (AMRAP – Rounds and Reps) In Partners 25 Minute AMRAP 19 Deadlifts ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder rotations then 3 x 30 Seconds active to non active hang 30 Seconds inch worms 30 Seconds handstand hold/ plank hold Strict Toes-To-Bar (6 Minute alternating EMOM) Hold same number across a ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat Warm Up (No Measure) 3 x 30 Seconds bottom of the Squat mobility then 3 x 10 x 1 Legged Kettle-bell Deadlifts 10 x Frog Bridges 10 x Kosak Squats with light Kettle-bell Back Squat (5 x 5 – 65 % ) 20 Minute ... Continue Reading