CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Air Squat 10 reps Push Press 10 reps Star Jumps Push Press (20 Minutes 5×4 all @ 80%) Rope Climb (No Measure) 10 Minutes Rope ClimbsIf doing Fran practice pull-ups If doing R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Warmup 30 sec inchworms 10 eagles 10 air squats 100m run 14/05/2016 (AMRAP – Reps) 4 min AMRAP 6 Meter handstand walk / bear crawls * score is amount of laps completed* 14/5/2016 (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 1 minute skipping 10 arch to hollows 5 power snatch 5 overhead squats 13/05/2016 (Time) 21 squat snatch 60/40 42 pullups 21 box jumps 24/20 inch 50 double unders 15 squat snatch 70/45 30 chest to bars ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Push Press (10 Minute EMOM) Work to heavy 1 x Power Clean 1 x Thruster 1 x Push Press After 10th Round Rest 2 minutes Split Jerk (10 Minute E ... Continue Reading

CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum – knees to chest Muscle-ups (12 Minute E2MO2M 5 Reps) 12 min EMOM odd minute ... Continue Reading