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 Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Skills t ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 3 (No Measure) 2x 10 pass throughs 5 shrug 5 high elbows 10 muscle snatch 10 hang power snatch Isabel (Time) For Time: 30 Snatches, 135# / 95#5 Minutes Cap Weight 60/40 kg 30 burpees (Time) 30 burpees for T ... Continue Reading

CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Dodge Ball Warm up (No Measure) 5 Minutes Dodge Ball -Left hand -Freeze or 5 Burpees (Catch) 10 Air Squats (hit) Air ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Soccer warm up Goal- other team does 5 burpees Missed goal- 10 squats Ball higher than shoulders – 5 squats Ball out- 3 burpees Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Sq ... Continue Reading