CrossFit D.E.C.K – CrossFit Hopper 4 warm up (No Measure) 3x 10 ring push ups 10 kettlebell deadlifts 10 shoulder circles Muscle-ups (5 Minute EMOM ( 1 x strict )) Practice Hopper 4 (Time) 20 chest to bar pullups 30 deadlifts 80/55kg 40 burpees 50 b ... Continue Reading

CrossFit D.E.C.K – CrossFit Hopper warm up (No Measure) 3 x 15 sec Top of Ring dip 15 sec Bottom of Ring dip 10 m Walking Lunge 10 m Bear Crawl Tabata C & J Bell, Goblet (AMRAP – Reps) 4 Minute Tabata 8 Alternating Rounds Kettlebell Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat 3 Position Clean (15 Minutes Heavy complete) All Unbroken 1 Hi Hang Clean 1 Hang Clean 1 Clean 09/08/2016 Hopper 2 (3 R ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (10 mInute EMOM) All @ 65 % 1 x Hang snatch 2 x Over head Squat 08/08/2016 Hopper Workout 1 (Calories) In te ... Continue Reading

CrossFit D.E.C.K – CrossFit