CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge 11/03/2015 team (3 Rounds for reps) Teams of 3 3 rounds 6 Minute Clock in a Train 30 Cal Row 20 Burpees 10 m Walking lunge Max Effo ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up 2 (No Measure) 3x 30 sec Top of Push up 30 sec Over Head Squat 30 sec Good Morning Skills 2 15 Minute EMOM 4 x 1 Min Swing Ring Support 5 / 10 / 15 2 Min Press to Handstand 5 / 10 / 15 3 Min Stalder Leg l ... Continue Reading

CrossFit D.E.C.K – CrossFit Skipping (No Measure) 2 Minutes Double Unders Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Rossco (Time) For time: 400m run 66 Double Unders 400m run 66 burpee b ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... 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 Hollyman (Time) 30 Rounds For time 5 Wall balls 10 / 7 kg 3 Handstand Push ups 1 Squat Clean 100 / 65 kg or 75% of ... Continue Reading