CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5x Hi Hang shrug 5x Hi Hang power snatch 5 Hang Power Snatch 5 Over Head squats 10x Full Snatch Snatch (10 Minute EMOM work to Heavy) 1 x Snatch Pull 1 x Hang Power Snatch 1 x Hang Snatch 1 x Snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m Jog 20 Calf Pumps then complete the SPRINT workout Sprint (Time) In a train with a running clock 20 calorie Ride 400m Run 50 Double Unders Back Squat (4 x 3 -70%) 15 minutes 15/02/2018 (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Deadlift (20 Minutes to find a heavy) Cros ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 20m Fast feet 20m High knees 10x Leg Swings each side 10x Calf Pumps Run away run away (AMRAP – Rounds) 40 Minute AMRAP in Partners 400m Run One partner runs, one partner rests. Air Bike Taba ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) With a plate 30 Seconds bottom of the squat 30 Seconds Squat to extension holding bottom of plate 30 Seconds ankle raises off side of plate Clean and Jerk (10 x 4- NO more than 65%) 15 Minutes to ... Continue Reading