CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 1 min side quad stretch each side 1 min glute wall stretch 3x 5 slow squat into 5 jumping 10 beat swings 10 mountain climbers Front Squat (4 X 3- 70%) Wfp3 (Time) 4 rounds 25 Pull-Ups 400m run/mach ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 3x 10 kb staggered leg RDL 10 single arm swing each side 10 sumo deadlifts Deadlift (3 x 5- 70%) Ftd2 (4 Rounds for reps) 4 X 3 min rounds with 3 min rest 15/10 calorie bike 15 power snatch 40/30kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 3x 10 banded lat push down 10 change plate lat raise 10 each side Stadler leg lifts Toes-To-Bar (10 EMOM ) Le lovre french throwdownish (Time) 40 sit ups 20 push press 40/30kg 30 box jump overs 24/20&# ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Tabata alternating between: Active squat hold/ air squats (last 2 rds) Rig hang/ scap pull-ups (last 2 rds) Back Squat (4 X 4 – 70%) 19/05/2026 (AMRAP – Rounds and Reps) 15 Minute AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (No Measure) Banded shoulders 1 min split base hold 3x 5 inchworm to push up 10 dead bugs 5 split jumps hold catch Split Jerk (12 minutes to build to a heavy) 18/5/26 (AMRAP – Rounds) 2:30 work with .30 rest ... Continue Reading