CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded shoulder distractions 3x 10 Windmills 10 upsidedown Kettlebell press 10 Side plank twist throughs Push Press (20 Minutes 4 x 5 – 70%) 22/10/18- wodzapaloozish (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sundeeee (No Measure) 10 rounds 3 strict handstand push-ups 9/6 calorie ride 10 rounds 3 ring muscle ups 9/6 calorie ride *Can be any moves you want*

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 banded lat pull-downs 10 Arch to hollow 10 Jumping Lunges 30 Seconds bottom of the squat 20/10/18 (Time) In Partners 60 Pull-ups 60 Thrusters 40/30kg 50 Chest to bar Pull-ups 50 Thrusters 60/40k ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Emu walks 10 Glute Pulse (5 each side) 10 Jumping squats Deadlift (Every 30 Seconds for 12 Rounds) 1 Deadlift 80% -Hold for 5 Seconds at top -Lower bar to the ground 19/10/2018 (AMRAP – ... 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