CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Clean (10 EMOM- 2 reps) 3 minutes hi hang 3 minutes hang 4 minutes full clean Warm-up (No Measure) 3 Minutes Ankle Mobility 3x 10 Hi ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Partner Slam Ball Pyramid 4-8-12-8-4 (one partner completes their set while partner 2 holds iron chair) then 200m Run Snatch (An introduction) Sticks only Teens Week 3 (No Measure) Barbells ou ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm-up 3 (No Measure) 10 Pass throughs 10 high elbows 10 muscle snatch 10 hang snatch 10 Overhead squat 10 Snatch balance 10 Snatch Snatch (10 Minute EMOM @ 3 reps) 3 minutes hi hang 3 minutes hang 4 minutes snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In a relay train 2x each 12 calorie ride 12m burpee broad Jumps 12 Slam balls Sprint back You can do it put your lunge into it (Time) In Pairs 6 Rounds (1 for 1) 12m Single arm Overhead Dumbbell lunge ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Bring Sally Up with a Plate Back Squat (8 x 1-90%) 20 Minutes 19/02/2018 (Time) 4 Rounds 6 Bar Muscle Ups 6 thrusters 60/40kg 8 Toes to bar 8 overhead squats 60/40kg Then Rest 1 Minute 10 Power Cl ... Continue Reading