CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 5x squat clean 5x front squat 10x arch to hollow Then warm into movements Quotas (Time) Rx 40 sit-ups Then 5x 12 pull-ups 9 burpees over bar 6 chest to bar pull-ups 3 squat cleans 70/45kg 40 sit-up ... Continue Reading

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Tabata Hollow Rocks (AMRAP – Reps) 8 rounds of Hollow Rocks for reps DT (Time) 5 Rounds for ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5x power snatch 5x squat snatch 5x overhead squats 10x arch to hollow Back Squat (20 minutes 6 x 3 @ 80%) Old Brick (Time) In partners 60 power snatch 50/35kg 60 toes to bar 40 squat snatch 60/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Power Cleans 10x Front Squats 10x Push Jerks Push Jerk (10 minute EMOM) Work to heavy 1 x Power Clean 1 x Hang Squat clean 2 x Push jerk 02 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm-up (No Measure) Active shoulders Handstand holds Metcon (AMRAP – ... Continue Reading