CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In your partner’s 3x 100m run 6 x partner burpee over hollow hold (3 each) Fire Relief Workout (Time) 60 Power Clean 60/40kg *top of every minute complete 4 Burpees over the barBoth partners com ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata 1 Legged Kettlebell Deadlift (alt sides) Hollow Hold Deadlift (20 Minutes 6 x 3 – 75 %) 17/01/2020 (Time) 10 – 1 Strict Pull-ups / Bar Muscle Ups (rx+) Front Squats ... 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

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 Warm-up (No Measure) Tabata Active Bottom of Squat Hold Hollow Hold Back Squat (From Ground 3 x 10 – 60 %) 14/01/2020 (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 Strict Handstand Push-ups 30 Gymnastics Cr ... Continue Reading