CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (12 Minute EMOM ) Working to a heavy 4 x 3 4 Minutes start @ 50% 3 x knee pause – Power Clean 4 Minutes 1 x knee pause – Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Kang Squats 10 Power Clean 5 plank to downward dog Pearce Abs the sequel (AMRAP – Reps) 6 minutes 20 weighted floor sweepers 20 feet across 20 alternating gymnastics crunches 20 military s ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 min shoulder mobility 3x 10 pass throughs 5 stots press + 5 overhead squats 10 arch to hollow : Overhead Squat (5 x 3 – 70%) The Loz (Time) 30-20-10 Handstand push-ups Toes to bar Dumbbell ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Banded Lat Pull- downs 10 x Shoulder Cranks 10 x Bent over Y /W/ T’s Strict Toes-To-Bar (6 Minute EMOM alternating ) Plank kettlebell pull throughs-6 min EMOM (AMRAP – Reps) Altern ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Hip Mobility 3x 10 x banded Monster walks 10 x Kang Squats 10 x Kosak Squats 20 Second passive hang from rig Back Squat (20 Minutes – 8 x 2) 2 x 2 – 70 % 2 x 2- 80 % 2 x ... Continue Reading