CrossFit D.E.C.K – CrossFit Warm-up (No Measure) The Blame Dan warm-up (as a group) 41 hollow hold ball pass round the circle 41 iron chair ball pass down the line 41 Mexican wave burpees (while everyone holds plank) The Tiptonic (happy birthday Dan ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Jumping Squats 10 top of push up to plank 10 Pass through lunges Leap Frog (Distance) 3 attempts for a max effort broad jump *from standstill*2 Minutes Heavy Fran (Time) For Time 21 Thrusters 40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Kosac Squats 10 Power Clean 10 Push Jerk with hold Clean and Jerk (20 Minutes) 4 x 2 at 60% 3 x 2 at 70% 3 x 1 at 80% 2 x Heavy reset each lift in set but do not rest more than 2 se ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Warm Up Mountain Climbers Fast feet to plate (Bottom of the Squat Hold in rest) 18/11/2017 (Time) 8 squat clean and Jerk 90/60kg 400m run then 8 Rounds 1 Legless Rope Climb 3 Ring Muscle Ups 8 ... Continue Reading