CrossFit D.E.C.K – CrossFit Get Low warm up (No Measure) 3x 30 Second Sampson Stretch 10x hip Sweepers 30 Second bottom of the Squat Back Squat (5-4-3-2-1) x5-75% x4-80% X3- 85% X2- 90% X1- heavy Crossfit.com open prep 171128 (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Relay race in teams 3x each 5m Duck walk to rig with ball 10 arch to hollow 5m Crab walk with ball back 24/1/18 the open mash (Time) 5 rounds 10 push press 40/30kg 10 chest to bar Pullups 4 rounds 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 shoulder cranks 30 bent over flyes 3x 10 jumping squats 10 power snatch 10 overhead squats Hang Snatch (10 EMOM work to 80%) 1 snatch highpull 1 hang snatch 2 BTN Push Press 22/1/18 Shoulders l ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes plate mobility Clean (10 Minute EMOM 3 Reps) Build to Heavy 3 Minutes Hi Hang 3 Minutes Hang 4 Minutes Full Clean Happy Birthday Anna (Time) Partner Workout 22 Clean and Jerks 30/40 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit