CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Rig races Toe-knee (Time) In partners 51 burpees (old guy!) Then 29 rounds (1 for 1 to 28-last round synchro) 3 strict handstand push-ups 6 toe(knee)s to bar 7 goblet squats 32/24kg 51 burpees Then 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds bottom of the squat hold with plate 3x 10 each side calf pumps off plate Back Squat (5-4-3-3-2-2) 1 x 5- 70% 1 x 4- 75% 1 x 3- 80% 1 x 3- 85% 2 x 2- 90% 20 minutes 27 ... Continue Reading

CrossFit D.E.C.K – CrossFit Wrist run warm up (No Measure) 3 x Shuttles 3 x Arc to Hollow 3 x 10 wrist hold @ 30 sec Warm-up (No Measure) In teams 3x Down up suicide shuttle relay Crossfit.com 01032018 (Time) Double Helen 3 Rounds 800m Run 42 Kettle ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x hip pops 30 sec planks 5 burpees Murry Bull (Time) 20 rounds for time 10 cals bike/rower 15 Kettle Bell Swings 24/16 20 sit ups 100 meter run40 minute time cap CrossFit Games Open 18.5 (Ages 16 ... Continue Reading