CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating hand stand hold Plank Push Press (5-4-3-2-1-1-1) x 5- 70% x 4- 75% x 3- 80% x 2- 85% 3 x 1- Increase each set Crossfit.com 02022018 (AMRAP – Rounds and Reps) 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Clean (10 EMOM- 2 reps) 3 minutes hi hang 3 minutes hang 4 minutes full clean Warm-up (No Measure) 3 Minutes Ankle Mobility 3x 10 Hi ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Partner Slam Ball Pyramid 4-8-12-8-4 (one partner completes their set while partner 2 holds iron chair) then 200m Run Snatch (An introduction) Sticks only Teens Week 3 (No Measure) Barbells ou ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm-up 3 (No Measure) 10 Pass throughs 10 high elbows 10 muscle snatch 10 hang snatch 10 Overhead squat 10 Snatch balance 10 Snatch Snatch (10 Minute EMOM @ 3 reps) 3 minutes hi hang 3 minutes hang 4 minutes snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In a relay train 2x each 12 calorie ride 12m burpee broad Jumps 12 Slam balls Sprint back You can do it put your lunge into it (Time) In Pairs 6 Rounds (1 for 1) 12m Single arm Overhead Dumbbell lunge ... Continue Reading