CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minute Ankle Mobility/Pistol Progression 3x 10 Hollow Rocks 10 Mountain climbers 3 Inch worms Alternating Tabata- Pistols/ Strict Toe to Bar – Pistols – strict toes to bar Clean your toe ... 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 (No Measure) 3x 20m Bear Crawl 1 hand over hand climb from seated 10 thrusters Rope Climb (5 minutes skill work) No man’s land (Time) Partner workout for Time (1 for 1 rounds) 6 rounds 15 wallballs 10m dumbe ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Bring Sally Up – air Squats (1/2 song) – planks- top of push up (1/2 song) Back Squat (20 minutes 8 X 3 @ 75%) Flying machine (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 muscle u ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday games day (optional) (Time) 5 rounds 3 rope climbs 6 burpee box wall overs 12 dumbell snatch 22.5kg 2x 18m sled drag 80/55kg between sets