CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata alternating Single Leg dead-lift with light object Elevated hip thrust/ Glute bridge Front Squat (15 Minutes 10 RM ) BARBELL FREE Build to a heavy 3 x 8 Use the heaviest objects you can find. 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5m Emu Walk 5m Crab walk 5m Lunge and twist walk 10m Fast feet Support Your Local Box Workout 1 (AMRAP – Reps) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 bunny feet to plate 10 Easter egg flips 10m Easter bunny jumps The Easter egg carry (Time) 10-1 5m laps odd egg hold carry Between sets complete 20 bunny scuffles 10/04/2020 Happy Easter (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Gymnastics Skills and midline warm up (No Measure) 3 Rounds for Quality 10 x Controlled Donkey Kicks to handstand hold 10 x Hip Burners over object seated with back against wall each side 15 Hollow Rocks 30 Second L-Sit H ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Mountain Climbers with reach 10 x Good Mornings 10 x Hollow Rocks Body Weight Power 1 (9 Minute EMOM) Spend the minute working on QUALITY of movement. Reps do not matter here. Focus is HIP po ... Continue Reading