CrossFit D.E.C.K – CrossFit Warm-up box pistol (No Measure) 3 Minutes plate mobility then 5 minutes of pistol progressions Box Foot tucked behind ankle Rolling Clean and Jerk (10 x 1) Warm up to 75% then for 5 minutes perform 1x Clean and Jerk e ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit WOD 1 Deadball – Run – Burpee (AMRAP – Rounds and Reps) 10 Minute AMRAP 20 x Deadball over Shoulder (male 20kg Female 12kg) 200m Run (male 20kg Female 12kg Mixed 12Kg) 20 x Plate Burpee WOD 2 Clean and J ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Partner Sally up with ball 4 X 3: Push Press (80%) 15 minutes Friyay (Time) 21-18-15-12-9-6-3 Wall balls 9/7kg Toes to bar Deadlifts 80/55kg *Run 200m between sets*25 minute cap

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Handstand Walk (6 minu ... Continue Reading