CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Deadlift (20 Minutes to find a heavy) Cros ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 20m Fast feet 20m High knees 10x Leg Swings each side 10x Calf Pumps Run away run away (AMRAP – Rounds) 40 Minute AMRAP in Partners 400m Run One partner runs, one partner rests. Air Bike Taba ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) With a plate 30 Seconds bottom of the squat 30 Seconds Squat to extension holding bottom of plate 30 Seconds ankle raises off side of plate Clean and Jerk (10 x 4- NO more than 65%) 15 Minutes to ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) And the warm up is…..12.1 CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target 10/2/18 (Time) in Partners 10 Rounds (1 for 1) 8 toes to Rings 8 Dumbbell ... Continue Reading