CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat High-Hang Clean (12 Minute EMOM) 26/05/2015 (2 Rounds for reps) 5 minute AMRAP 10 Clean and jerk 50/35 kg 10 Pull ups r ... Continue Reading

CrossFit D.E.C.K – CrossFit Carry warm up (No Measure) Practice Sand bag Carry Kettle Bell Carry Ball Carry 5k Run (Time) Max Effort 5k Run

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 Circuit 1 (AMRAP – Rounds and Reps) 4 Minute AMRAP 10 Push up 10 Kettle bell swi ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Arc to Hollow 30 sec Mountain Climbers 30 sec Eagles Metcon (Time) Running Clock 0 – 8 Minutes 3 Rounds 5 Muscle ups / Pull ups – Push ups 25 Wall balls Rest any Remaining Time Metcon (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball slow controlled squat Handstand Walk (Distance) 3 Minutes Max Meters Handstand Walks/ Push ups / Holds Olympic Lifting Total (Total Weight) 15 Minutes Each Movement