CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted 6 minutes EMOM (alternating) 6 minute EMOM 10 Pistols (20 Air Squats) 10 m handstand Walk (20m Bear crawl) 25/10/2017 12 Rounds of dead (Tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 10x Pass throughs 5 shrug 5 shug and catch 5 hang power snatch 5 overhead squats Snatch (6 x 2 Hang Snatch- 75 %) 8 Minutes to warm up then 6 minute EMOM The Bouncy Snatch (Time) 5 Rounds -50 D ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers Front Squat (5-4-3-2-1-1-1) 5- 70% 4- 80% 3- 85 % 2- 90% 3 x 1- heavy 20 mins Double d ... Continue Reading

CrossFit D.E.C.K – CrossFit Choose your own ending -optional wod (Time) Choose either 10 rounds -1 legless rope climb -2 ring muscle ups -3 strict handstand push-ups *20 double unders each set* OR Pick 3 challenging movements you wish to work on tha ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Bottom of the squat hold Plank hold (Alternating) burpalicious (Time) In pairs 10 Rounds (1 for 1) -10 hang power cleans – 10 thrusters 50/35kg (after each round both partners must comple ... Continue Reading