CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle mobility 400m Run Front Squat (3 Rep Max) Work up to a heavy 3 rep max 20 Minutes 12/3/18 (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Thrusters 43/30kg 12 Burpees over bar 12 To ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-un ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 20m walking Single kb shoulder activation (each side) shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seco ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Handstand hold Bottom of squat Push Press (8 X 2 -85%) 15 minutes With friends like these (AMRAP – Rounds and Reps) 30 minute partner AMRAP 40 double dumbbell thrusters 200m dumbbell ... Continue Reading