CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Tabata Burpees (AMRAP – Reps) 8 Rounds of Tabata Burpees 09/08/2017 handstand ladder (AMRAP – Rounds a ... Continue Reading

CrossFit D.E.C.K – CrossFit Lifting warm up (No Measure) 3 x 10 back squat 10 good morning 10 shoulder press The CrossFit Total (Total Weight) Back Squat (1 RM) Shoulder Press (1 RM) Deadlift (1 RM)

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Skills test One round only 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effort set Strict Ring Dips ... Continue Reading

CrossFit D.E.C.K – CrossFit Triple G Chipper (AMRAP – Rounds and Reps) In Parnters 30 minute AMRAP 100 pull-ups 80 sit-ups 60 one-legged squats, alternating 400 m run 20 dumbbell push presses 22.5/ 15 kg

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Warm up Pistol (No Measure) 10 minutes Alternating legs Pole sqauts Weighted Box Muscle Squat Ladder (Time) 8 Rounds for time 4 ... Continue Reading