CrossFit D.E.C.K – CrossFit Kids 5+ Optional Sunday (No Measure) 5-4-3-2-1-2-3-4-5 Clusters 70/45kg (add 5kg each set, then decrease back down) Ring muscle ups 10x double Unders (50,40..etc) Then 6 rounds 1 legless rope climb 3 wall climbs 100m run

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

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Shoulders Gota Learn Warm-up (No Measure) 60 Shoulder Rotations each side 3x 2x Partner Shoulder push through 10 Mountain Climb ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Overhead warm up 2 (No Measure) 3x 30 sec Top of Push up 30 sec Over Head Squat 30 sec Good Morning Snatch Balance (20 Minutes 10 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge 24/04/2108 EMOM (AMRAP – Rounds) 10 Minute EMOM 10 Kettle bell swing 24/16 kg 10 Air Squat Happy birthd ... Continue Reading