CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Double Unders (work way up to doubles once warm) Air squats to come (AMRAP – Rounds) As Partners 200m run 60 back squats 65/45kg 200m run 60 burpees over bar 200m run 40 front squats 200m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Iron chair plate stack relay Hanging wars- who can hang on rig the longest Overhead Squat (5 x 3 – 75 %) Grace (Time) 10 power cleans 70/50kg 6 x 5m laps handstand walk 10 power cleans 80/55 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 minute passive hang from rig 3x (last round with barbell) 10x power cleans 10x front squats 10x push jerks Clean and Jerk (10 Minute EMOM – work to heavy) 1 Squat Clean 1 Hang Squat Clean 2 Pu ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Beep Beep Warm Up (No Measure) 2 Rounds 10m High Knees 10m Butt Kicks 10m Side Steps 10m Bear Crawl Beep Test (Time) Complete as many Rounds as possible (20m Shuttles) 02/10/19 (AMRAP – Rounds and Reps) 12 minu ... 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