CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Chest-To-Bar Pull-ups (10 Minutes complete 3 max effort sets) 20/02/2015 (Time) For Time Run 800m 15 Handstand Push ups 15 Thrusters 20/15kg Run 400m ... Continue Reading

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 Front Squat (20 Minutes hold 5 x 5 same weight) 08/04/2015 (AMRAP – Rounds and Reps) 12 Minute AMRAP 200m Run 12 Toe to ... 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 Warm up (No Measure) 3 x 10 Good Mornings 10 Front Squats 10 Push Press 50m shuttle Metcon (Time) Every 3 minutes for 15 minutes Run 400m Metcon (AMRAP – Rounds and Reps) 15 minutes 5 Bar facing Burpees 10 Squat Cle ... 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 1: Metcon (AMRAP – Reps) 4 minutes 10 Push ups 10 Kettle Bell Swings 10 Goblet S ... Continue Reading