CrossFit D.E.C.K – CrossFit Hang and move warm-up (No Measure) 3x 1 Lap fast feet 10 arc to hollows 10 Jumping air squats 23/07/2016 (AMRAP – Rounds and Reps) 35 minute AMRAP 3 Rounds 15 handstand push up 20 Kettlebell swings 32/24 400m run 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm-up 3 (No Measure) 10 Pass throughs 10 high elbows 10 muscle snatch 10 hang snatch 10 Overhead squat 10 Snatch balance 10 Snatch Snatch (12 Minute EMOM) 1-4 min: 1 x Power Snatch 2 x Overhead Squat @ 60% 5- ... Continue Reading

CrossFit D.E.C.K – CrossFit Skipping Warm up (No Measure) 1 Minute skipping 10 Mountain climbers 10 egg flips 21/07/2016 (AMRAP – Rounds and Reps) 24 Minute AMRAP 80 Double unders 8 Ring muscle ups 18 Burpees 60 Double Unders 6 Ring Muscle ups ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Squat Clean (12 E2MOM) 1 Squat clean 2 Front squats 1 Squat clean 1Push Jerk at 75 % Every second minute 20/07/2016 Partn ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Push Press (15 Minutes 5 x 2) Warm up then work to heavy in 5 sets only 19/07/2016 (AMRAP – Reps) 14 Minute Ascending Ladder 4 Thrusters 40/30 ... Continue Reading