CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Dodge Ball Warm up (No Measure) 5 Minutes Dodge Ball -Left hand -Freeze or 5 Burpees (Catch) 10 Air Squats (hit) Air ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Soccer warm up Goal- other team does 5 burpees Missed goal- 10 squats Ball higher than shoulders – 5 squats Ball out- 3 burpees Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Sq ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Beep Test (Time) Complete as many Rounds as possible (20m Shuttles) Kettle Bell 300 V2 (Time) For Time in Partners @ 24/16 kg 50 V-Ups 100 Meter farmer Ca ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug high elbows 10 Hang Power Snatch 10 Overhead Squats Skipping (No Measure) 2 Minutes Double Unders CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: ... Continue Reading