CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 banded lat pull-downs 10 Arch to hollow 10 Jumping Lunges 30 Seconds bottom of the squat 20/10/18 (Time) In Partners 60 Pull-ups 60 Thrusters 40/30kg 50 Chest to bar Pull-ups 50 Thrusters 60/40k ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Emu walks 10 Glute Pulse (5 each side) 10 Jumping squats Deadlift (Every 30 Seconds for 12 Rounds) 1 Deadlift 80% -Hold for 5 Seconds at top -Lower bar to the ground 19/10/2018 (AMRAP – ... 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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder Rotations each side then 3x 10 Shoulder scapula retractions 10 Arch to hollows 10 Lunge and twist Gymnastics Skills (6 Rounds for reps) 6 minute alternating EMOM Supine rows Ring dips RX+ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 30 Seconds bottom of the squat 10 Glute bridges 10 power clean Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuc ... Continue Reading