CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 60/60 shoulders 1 min rig hang 3x 3 tuck to invert into 3 kip pikes 5 Kang squats into 5 jumping squats 6 lunge and twist Toes-To-Bar (10 minutes EMOM Max unbroken reps each minute ) 10/6/26 (4 Rounds ... 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 (Checkmark) Moving warm up Emu Sumo High knees Butt kicks Partner long weekend fun (Time ↓ Shorter is Better) In pairs 20-1 Burpees Synchro air squats 200m run each before each round (1 for 1) Only 1 partner run ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Norcalmusu (Time ↓ Shorter is Better) In pairs 14 ring muscle ups/ 28 double dumbbell renegade row 40 thrusters 40/30kg 14 ring muscle ups/ 28 double dumbbell renegade row 30 thrusters 14 ring muscle ups/ 28 dou ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 60/60 shoulders 3x 5 scap pull-ups into 3 tuck to invert/long arm push back 10 each side leg lifts 10m emu walk Toes-To-Bar (10 EMOM for max reps ) Metcon (Time ↓ Shorter is Better) 5 Rounds 400m Run ... Continue Reading