CrossFit D.E.C.K – CrossFit Australia Day (AMRAP – Rounds and Reps) In Partners 26 Minute AMRAP 400 m Carton carry 32 / 24 kg (10 air Squat per change) 40 Front Squats 50/35kg 40 Shoulder to Overhead 50/35kg 40 Ball Slam 40 Hand Clap Push ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Get Low warm up (No Measure) 3x 30 Second Sampson Stretch 10x hip Sweepers 30 Second bottom of the Squat Back Squat (5-4-3-2-1) x5-75% x4-80% X3- 85% X2- 90% X1- heavy Crossfit.com open prep 171128 (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Get Low warm up (No Measure) 3x 30 Second Sampson Stretch 10x hip Sweepers 30 Second bottom of the Squat Tabata Ab-cessory work (AMRAP – Reps) Alternate between Sit-ups Gymnastics Crunches Back Squat (5-4-3-2-1) x5- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Relay race in teams 3x each 5m Duck walk to rig with ball 10 arch to hollow 5m Crab walk with ball back 24/1/18 the open mash (Time) 5 rounds 10 push press 40/30kg 10 chest to bar Pullups 4 rounds 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 shoulder cranks 30 bent over flyes 3x 10 jumping squats 10 power snatch 10 overhead squats Hang Snatch (10 EMOM work to 80%) 1 snatch highpull 1 hang snatch 2 BTN Push Press 22/1/18 Shoulders l ... Continue Reading