CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 1 Min Couch Stretch 1 Min Bottom of Squat Front rack stretch 3x 5 Inchworm to push Up 10 Mountain Climbers 5 Squats with 2 second active hold Front Squat (3 x 6- 70%) Lift EMOM 3 (Weight) 4 x EMOM- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulder moblity 3x 5 Scap Pull-ups into 5 Slow controlled arch to hollow 10 Upside down kb Strict Press each arm 6x laps wall to wall touch Push Press (4 X 4- 75%) Hopper 1 (Time) 1000m run ... Continue Reading

CrossFit D.E.C.K – CrossFit Bench Press (6 X 2- 85%) 11/07/2026 (AMRAP – Reps) 30 Minutes In pairs 100 Single Arm Dumbbell Thrusters 22.5/15kg Then 200m farmers carry together 2×32/24kg 100 burpee box jump overs 200m farmers carry tog ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 10 eagles 10 Scorpions 3x 6 each side single leg glute bridge 6 Hamstring walk outs 6 kang Squats 10 Mountain Climbers Deadlift (3 x 4- 70%) Jangles (Time) 5 Rounds (5 Decades) 19 Deadlifts 07 Powe ... 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