CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups 10 Banded Lat Pull-downs 10 Kang Squats Bench Press (3 x 10 – 60%) 15/02/2020 (AMRAP – Rounds and Reps) in Partners 25 Minute AMRAP 30 Chest to Bar Pull-ups 30 Double D ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Upside down Kettlebell Press Hollow Hold Push Press (8 Minute EMOM) 1 x Power Clean 5 /4/3/2 x Push Press 2 Minutes 65% 2 Minutes 70% 2 Minutes 75% 2 Minutes 80% Happy valentine ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 10 (AMRAP – Reps) In 6 minutes 2 rounds 30 plank to top of push up transfers 20 v-hold flutter kicks 30 alternating single leg crunches 20 hollow rocks 30 feet over kettlebell Then max effort v-ups Deadlift (5 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Banded Lat Pull downs 10 x Plank Shoulder taps Skills for Quality (1 Rounds for reps) 3x Unbroken Set Strict Pull-ups /Strict Ring Muscle Ups 10m Handstand walk/ 40 second wall facing handsta ... 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