CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobilities 3x 10 x Front Squat 10 x Clean 10 x Split Jerk Clean and Jerk (10 EMOM Build to today’s heavy) Minutes 1-6 1 Squat Clean 1 Hang Squat Clean 2 Split Jerks Minutes 6-10 1 Clean and Jerk ... Continue Reading

CrossFit D.E.C.K – CrossFit The more realistic version (Time) 3 rounds 10 calorie row 10 bar muscle ups 2 rounds 20 calorie row 20 chest to bar pull-ups 1 round 30 Squat Snatch 70/45 kg 30 double dumbbell devil swings Or Just Cardio (Time) 1600m Run ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Cone Game warm up – Every loss 3 x Burpees – 5 squats Bearmas eve (AMRAP – Rounds) In partners 40 minute AMRAP bear complex 60/40kg (1 for 1) *Every 20 reps both partners complete &# ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilites with birddog (No Measure) 5 controlled spins each way Wrists Elbows Shoulders Waist Knees Ankles 3 Rounds 10 Second plank Right 10 Bird Dog (opposite arm & leg) 10 Second plank Left 10 Second hollow hold 10 ... Continue Reading