CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Shoulder cranks with change plates 30 plate flyes 3x 10 Hip Sweepers 10 Power Snatch 10 Overhead Squats Snatch (8 Minute EMOM) 1 x Snatch Pull 1 x Hang Snatch 1 x Snatch Balance (2 second pause on ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Push bike lunge (AMRAP – Rounds) 10 minute team relay 20 Push ups 15/10 cal ( bike ) 10 Meter Lunge walk 09/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Back Squat (20 Minute 2 x 6 @ 80 %) 6 reps 70% 6 reps 70% 6 reps 75% 6 reps 75% 6 reps 80% 6 reps 80& ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Jumping warm up (No Measure) 2 Rounds in Partners 3 x Seated Partner Jump overs Skills 2 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift ... Continue Reading

CrossFit D.E.C.K – CrossFit