CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms Kettle Bell 300 (Time) For Time 25 V-Ups 50 Snatches (25 Left 25 Right) 25 Pushups 50 Swings 50 Burpees 50 Clean & Press (25 Le ... 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 sprints (No Measure) 10 x 10 m partner banded sprints done is sets of 2 Saturday partner (Time) In Partners Run 800m 200 Wall balls ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl The CrossFit Total (Total Weight) 15 mins cap each lift

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Dips (odd minute 5-10 reps) Chest-To-Bar Pull-ups (even min 5-10 reps) 12 minute EMOM Tabata Slam ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up 10/04/2015 2 (AMRAP – Reps) 5 Minute Max effort Power Clean 80/50kg 05/08/2015 (AMRAP – Rounds and Reps) 20 Minute AMRAP 400m run 5 Pow ... Continue Reading