CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Second bottom of squat in Sumo Stance 10x squat to extension 30 Second Quad Hold each side Back Squat (8 Minute EMOM @85%) The Montanasaurus Rex (5 Rounds for reps) 5 Rounds of 2:30 Min Inte ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 30 Shoulder cranks 30 Shoulder flyes 3x 10 Pass Through 10 Good morning 10 Power Snatch Power Snatch (20 Minutes 2 RM + 1 BTN Push P) Working for 2 RM with 1 BTN Push Press CrossFit Games Open ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata warm up – air squats – arch to hollow Alternating Gymnastatron (Time) -21 chest to bar Pullups -21 handstand push-ups -21 front squats -15 bar muscle ups -15 deficit handstand push- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Banded Lat Pull Downs 10 Calf Pumps 10 Passover bottom of squats The Hell Blazer (Time) In Pairs 20 Rounds (1 for 1) – 2 Bar Muscle-ups -20 Double Unders *partner not working hold Plank* 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Front Squat (8 x 2 -2 Second Pause at bottom) 75% Dumbell/ride (AMRAP – Reps) Every 3 Minutes for 3 Rounds -15/10 Calorie Ride/row ... Continue Reading