CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In Pairs 3 Rounds each 1 Partner holds bottom of squat with plate while partner 2 completes 5 burpee walk ins 10 Kettle-bell Deadlifts Clean (10 Minute EMOM 4 reps) Build to Heavy 3 Minute Hi Hang 3 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Gymnastics Handstand Kick ups against wall. Controlled. Flutter Kicks with stick in hollow Hands down the baddest skills (No Measure) 3 Rounds for Quality 5 strict toes to bar 15m Handstand wal ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5 jump in split position 5 start to split jump 10 drop jerks 10 split jerks Split Jerk (12 EMOM off Racks) 0-4 Minutes- 65% 3 Push Jerks 2 Split Jerks (2 second hold in catch position on 2nd sp ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) in Partners 3 Rounds each 1 Partner holds bottom of squat with plate while partner 2 completes 15m squat to broad jumps fast feet return Back Squat (6 x 4 every 90 Seconds- 80%) Complete a set eve ... Continue Reading

CrossFit D.E.C.K – CrossFit