CrossFit D.E.C.K – CrossFit The Daily Dose #3 (Checkmark) 6 minutes 1 min pec smash on rig with lacrosse ball 1 min each side banded shoulder distraction + lunge 1 min each side calf foam roll Warm up (Checkmark) Calf stretching 20 calf raises 20 ti ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulders 10 each arm single arm ring row or banded pull single arm 3x 10 Dead bugs 5 each side Kettlebell Push Jerk 10 Russian Swing Push Jerk (4 sets of 2 front squats 3 push jerk – 75&# ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit 15/8/26 (Time) In pairs 3 rounds 200m run together 20 double dumbbell box step ups 2×22.5/15kg 20 double dumbbell hang squat cleans 15/8/26 (Time) In pairs 2 rounds 60 chest to bar Pull-Ups 60 double dumbbell farmers ... Continue Reading