CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Muscle-ups (8 Minute EMOM) 2 – 4 muscle up per minute or 5 – 10 ring dips or jumping muscle ups on odd minute 5 – 10 ring rows on ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Split Jerk (15 Minutes 3 x 5 @ 75%) Front Squat (15 Minutes 3 x 5 @ 75%) Double-Unders (2 Minutes max Effort) 12/08/2012 (Time) For t ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands a ... Continue Reading

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