CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 1 Min Rig hang 3x 5m Lunge walk 5m inchworm 10 Each side leg lifts Toes-To-Bar (10 EMOM for max unbroken reps ) Semi ish 3 (AMRAP – Rounds and Reps) 10 min AMRAP 10m goblet lunges 32/24kg 2 stric ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Back Squat (4 X 4- 75%) 27/5/26 (AMRAP – Rounds and ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulders 3x 5 Down ward dog to push up 10 Dead Bugs 10 Mountain Climbers Skill strength (Checkmark) 4 rounds not for time 20 hollow rocks Max set ring dips/push ups 5 tuck to invert with LONG a ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (5 sets of complex all at 70% 1 clean pull 1 hang power clean 1 front squats 2 jerk) 25/5/26 (4 Rounds for reps) ... Continue Reading

CrossFit D.E.C.K – CrossFit Bench Press (4 X 5 – 70%) Ftd2 pairs (Time) In pairs Rd for Rd 12 rounds 10 double dumbbell thrusters 2×22.5/15kg 10 burpees over dumbbells