CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Kettlebell Deadlifts 30 second Handstand active to non active 10 good mornings Deadlift (Heavy 3 reps) Spend 15 minutes working to a heavy set of 3 Strictly dead (Time) 100 Double Unders 12-9-6- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up neck shoulder (No Measure) 3x 6 x Side plank arm raise Pull up hold 6 x look left look right 3 x partner hanging press Pull-up complex 8 EMOM 1 bar muscle up 2 strict Pullups 3 chest to bar Pullups Partner schmart ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up snatch 4 (No Measure) 5 Minutes ankle mobility 3x 10 Pass Through 10 Power Snatch 10 Overhead Squat Snatch (10 minute EMOM ) All Rounds @ 70% 1 hang snatch 1 snatch 13/09/2017 vom central (Time) For Time 1-10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up shoulder 2 (No Measure) 3x 10x shoulder cranks (2x change plates) 10x arch to hollow 10x Push-ups Tabata change up (AMRAP – Reps) 4 minute Alternating tabata Double Unders Lunges 12/09/2017 swing a ding (AMR ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Partner hamstring lowers- focus on slow lowering and control. 3x 10 Branson flips 10 Branson ups 10 Branson flyes with change plates Bench Press (5 X 5 ) Superset each set with 10 X bent over plate fl ... Continue Reading