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 (Time) For Time Run 1600m 1 Wall Climb 10 Slam Ball Burpee Run 800m 2 Wall Climb 10 Slam Ball Burpee Run 400 ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 5 (No Measure) 2 Min skipping 3x 10 Front Squats 10 Claens 10 Split Jerks Clean and Jerk (20 Minutes To Find Heavy 1 Rep Max) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 30 Double under’s 15 Wall Bal ... 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 3 Rounds 15 Pull ups 15 Shoulder to Overhead 40/30kg 15 Front squat 40/30kg “Then” 90 Kettle bell swings 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 1 (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Ring Dips (Odd minute 3-5 reps) Handstand Push-ups (Even minute 3-5 reps) Metcon (Time) For time 21- 15 -9 Toe to Bar Power Snatch 60/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Eagles 30 sec Hip pop ups 30 sec Air squat 50m shuttle run Back Squat (20 Minutes To Find Heavy 1 Rep Max) Metcon (AMRAP – Reps) 4 weeks burpee challenge 2 Minutes burpee Metcon (5 Rounds for time) ... Continue Reading