CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Back Squat (20 minutes 5 x 4 @ 80%) 23/05/2019 Rouge Chipper (Time) For Time 30/20 cal ride 60 Wall ball 10/7 kg 40 Sit ups 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving Warm-up 2 (No Measure) 3x 10 m high knees 3 inchworms 10 m heels to bottom 10 star jumps 22/05/2019 (Time) For Time 800m run 25 Toe to Bar 400m run 25 Toe to bar 200m run 25 Toe to bar 50 single arm devil swing 22. ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks 24/05/2022 (No Measure) 4 x 4 Minute EMOM 4 minutes 4 x Push Jerk unbroken @ 60 % rest 1 minute 4 minutes 4 Power Clean unbroke ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat Mobility (No Measure) 1 Minute Couch Stretch Each Side Ankle Mobility on Wall 5 x Mountain Climber to Reach Through e/s 10 x Kang Squats Front Squat (20 minutes 6 x 3 @ 80%) HB Blake (Time) 30 Power cleans 60/40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip mobility 3x 10x Lat Pull downs 10x Kang Squats 10x Cleans Ab 50 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Hollow Rocks 20 Single leg alternating V-ups 20 Military Sit-ups (knees together wrist ... Continue Reading