CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge10 Minutes Practice Movements before workout Running Partner (AMRAP – Reps) 28 Minute Partner AMRAP Partner A runs one 200M Pa ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl2 Minute Hollow Rock Prctice TRUSTER Partner (AMRAP – Rounds and Reps) 8 min AMRAP One Partner 10 Thrusters 40/30kg 10 Box Jumps 24/20inc While One Partn ... 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 High-Hang Clean (20 Minutes to find Heavy 3 Position Clean) 1 x Hi Hang Clean 1 x Hang Clean 1 x Clean 04/05/2015 Every ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press2 Minutes Split Jerk Practice Split Jerk (15 Minutes 5 x 2 @ 80 %) 28/10/2015 (Time) 5 Rounds For time 200m Run 6 Powe ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 27/10/2015 1 (Time) Perform for Time 30-20-10 Kettlebell Swings 24/16kg Hand release Burpees 10 min cap 27/10/2015 2 (AMRAP – ... Continue Reading