CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Chest opener on rig 10 pass through 3x with stick 5 strict press 5 dip drive pops from chest 30 second split hold in catch 3 jump to split catch 3 eye level split jerks 5 split jerks 5 hang squat clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Cricket team 1 (No Measure) Warm up Light bike Shuttles Strength and power : hang power cleans light 4 sets in groups 4 hang power clean into 5 max distance seated broad jumps Power output 1 5x 3 minutes work with 3 minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Hopper…..games weekend! Event 1 (AMRAP – Rounds & Reps) …min AMRAP in pairs (yellow ball) 30 …(red ball) 20…(Blue Ball) 10…(green ball) Event 2 (Time) In pairs 400m sandbag carry together 100 …â ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgner Warm-up Cleans (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops Clean Split Jerk Jump to position Eye level Split Split Jerk Clean (Every 1:30 X 6 1 clean pull 1 h ... Continue Reading