CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Push Jerk (20 Minutes To Find Heavy 1 Rep Max) Metcon (Time) For Time 12-9-6 Deadlift 140/80kg Bar muscle-ups / Pull up – Push up

CrossFit D.E.C.K – CrossFit warm up 6 (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Metcon (3 Rounds for reps) 5 Minute AMRAP 10 Weighted Sit ups 20 Med Ball Clean 30 Front Rack Lunges Rest 3 MInutes ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 4 (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star Jumps Front Squat (5 x 5 ) 2 Minute Burpee Challenge (AMRAP – Reps) In 2 Minutes Complete as Many Burpees as Possible Metcon (Time) For Time 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 5 (No Measure) 2 Min skipping 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (10 Minutes Accending Ladder ) Metcon (AMRAP – Rounds and Reps) 10 Minutes AMRAP 30 Air Squats 15 Pull ups Rx Plus 16 ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Metcon (Time) For time: Row 1,000 meters 30 Ring dips 30 Sumo deadlift high-pulls 25/35kg 30 Handstand push-ups 30 Power snatches 25/35kg 30 ... Continue Reading