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

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press The CrossFit Total (Total Weight)

CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks 08/01/2015 (Time) Team Workout 60 Cal Row 60 Kettle Bell swings 60 Med ball cleans 60 Push Press 60 Burpees ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading