CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Dips (3-5 Odd Minute In muscle hold) Handstand Walk (Even minute for meters) 12 Minutes Odd Minute Even Minute 17/02/2015 (AM ... Continue Reading

CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge 02/10/2015 6 minute toe Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (12 Minute E2MO2M) Start @ 70 % Go up by 5 % every lift for 6 Rounds 30/09/2015 12 min shouder clean dead lunge (AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Ring Rows (odd minute 5 – 10 reps) Ring Push Up (Even minute 5 – 10 reps) Ring push up feet on box parallel with floor at bottom10 min ... 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 Malcom Battle (No Measure) 15 mins knock outle shuttles Single malcom Tyre Flip Relay (Distance) 10 Minutes In teams 25 meter tyre F ... Continue Reading