CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 arch to hollow 15m burpee Broad Jump 10 Wall facing air squats with medball Mid line tabata (AMRAP – Rounds) 8 Rounds Alternating Hollow hold Alternating leg lifts Hollow hold bar pull dow ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In a train 3 Rounds each 8 Calories bike 10m Overhead Plate lunge 5 burpee over wall Deadlift (5 x 3 at 70% 10 E2MOM) 07/12/2017 (Time) 5 rounds 5 bar muscle ups 10 hang squat cleans 70/48kg 15 ca ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up snatch 4 (No Measure) 5 Minutes ankle mobility 3x 10 Pass Through 10 Power Snatch 10 Overhead Squat Snatch (She bear complex) 1 power snatch 1 overhead squat 1 snatch 1 overhead squat 1 snatch balance 1 overhead s ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press ‘AB’solutely (AMRAP – Reps) Tabata Side twists with 10kg plate 05/12/2017 skippers dead (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Banded mid back distractions 3 X 8 3x 10 Squat to extension 30 Seconds Sampson stretch (15 seconds each side) 10 Hip sweepers Back Squat (8-6-4-2-1 in 20 Minutes) x 8- 65% x 6- 75% x 4-85% ... Continue Reading