CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms sprints (No Measure) 10 x 10 m partner banded sprints done is sets of 2 06/01/2015 (3 Rounds for reps) Partner Workout 4 Minu ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Overhead Squat (20 Minutes 2x 3+3 70%,4x 3+3 75%) Out of rack and back of neck 3 Snatch Grip push press then 3 Over hea ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Press warm up (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star Jumps Split Jerk (15 Minutes BTN 3×3 @75%, 2×2 @80 ... Continue Reading

CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m Partner Saturday (AMRAP – Rounds and Reps) 30 Minute AMRAP 50 Burpee Box Jump 50 ... 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 (15 Minutes 1RM) 01/05/2015 (Time) 20 Minute AMRAP 5 Muscle ups 10 Burpee 20 Box jump