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 Burpee Box Goblet (AMRAP – Reps) 8 Rounds Alternating Burpee Box Jumps Goblet Squats 16/12kg 24/09/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Split J ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Pass Through 10 x Racked bar row 10 x Hollow rocks 05/04/2017 linchpin (3 Rounds for time) For Time 10 Rounds 1 leg less rope climb 15 ft/2 Strict pull ups 10 Burpee 20 Double Unders Re ... Continue Reading

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 Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Deadlift (10 Minute 2 x 5 unb ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Front Squat (12 Minute EMOM) 4 Minutes @ 50% 2 x Clean Pull 1 x Hang Clean 4 Minutes @ 60 % 2 x Clean Pull 1 x H ... Continue Reading