CrossFit D.E.C.K – CrossFit warm up 3 (No Measure) 3x 30 sec Power Clean 30 sec Over Head Squat 30 sec Good Morning Metcon (AMRAP – Rounds and Reps) 35 Minute Amrap Run 800 m 20 Over Head squat 40/30kg 30 Hang Power Clean 40/30kg 40 Box Jumps ... 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 Snatch (20 Minutes To Find Heavy 2 Rep Max) Metcon (3 Rounds for reps) 2 Minute Amrap 200m Run 4 Bar Muscle ups 8 Dead lifts 100/70kg Rest 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Pass Through 30 sec Over head Squat 30 sec Inch Worms Thruster (3 x 3) Metcon (AMRAP – Reps) 2 Rounds For Time 2 Minutes Row for Calories Rest 30 sec 2 Minutes Shoulder to Overhead 40/30kg Rest 30 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Air Squat 30 sec Jumping Jack 30 sec Top of Push up Metcon (Time) In teams of 3 6000m Row (2 x 1000m each) 3600 m Run (6 x 200m each) 100 Pull ups (Minimum 20 Reps each) 100 Clean and Jerk 60/40kg (Minim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Eagles 30 sec Hip Pop up 30 sec Kettle bell Dead lift Push Press (15 Minutes 6 Sets x 2 Reps ) Metcon (Time) 20 Burpees 20 Kettle bell swings 20 Kettle bell Clean & Jerk Alternating Arms 20 Burpees ... Continue Reading