CrossFit D.E.C.K – CrossFit Warm up (No Measure) Banded shoulders 1 min split base hold 3x 5 inchworm to push up 10 dead bugs 5 split jumps hold catch Split Jerk (12 minutes to build to a heavy) 18/5/26 (AMRAP – Rounds) 2:30 work with .30 rest ... Continue Reading

CrossFit D.E.C.K – CrossFit Front Squat (3 x 3 with 2 seconds pause- 70%) 16/5/26 syndicate pairs (Time) In Pairs 100 ball cleans to shoulder 100 box jump over 100/80 calorie 100 burpees 100/80 calorie 100 box jump over 100 ball clean to shoulde ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Banded shoulders 3x 10 each side kb single arm floor press 10 each side kb row 10 Russian swing Bench Press (15 minutes to find a heavy single ) Must have spotter Big helen (Time) 3x 800m run 42 kettle ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... 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