CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes bottom of squat plate mobility 3 x 5 x extension to squat 10 x power clean 10 x Front Squat Clean (1 x 1 -85 %) 1 x 3 – 65 % 1 x 3 – 70 % 1 x 3 – 75 % 1 x 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids -5 Getting Strong (No Measure) Getting Strong by Greg Wiggle warm up song. Enthusiastic running, jumping, skipping as per words of song. ‘Getting Strong’ is standing in a quarter squat with flexed biceps ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Cha cha slide top of push up challenge Clap- shoulder taps Right leg tap Left leg tap Two feet under hips Slide slide Mountain climbers Cha Cha The rest follow instructions Split Jerk (Power Jerk + Sp ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Donkey Kicks 10 x Frog Bridges 10 x Squat to extension Back Squat (2 x 6 – 80 %) 1 x 8 – 70 % 1 x 6 – 75 % 2 x 6 – 80 % 20 MInutes Back Squat (2 x 6 &# ... Continue Reading

CrossFit D.E.C.K – CrossFit