CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Banded mid back distractions 3 X 8 3x 10 Squat to extension 30 Seconds Sampson stretch (15 seconds each side) 10 Hip sweepers Back Squat (8-6-4-2-1 in 20 Minutes) x 8- 65% x 6- 75% x 4-85% ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Shoulder cranks 30 Shoulder Flyes Plate Mobility Snatch Technique Clean and Jerk technique Snatch (15 Minutes) Clean and Jerk (15 Minutes) Crossfit liftoff workout (AMRAP – Rounds and Reps) 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Second Double Kettlebell Overhead Hold 3x 10 behind the Neck Press 10 Kosak Squats 3 Quality Inchworms The Rock and a hard place (Time) 5 rounds 20 thrusters 43/30kg *Thrusters MUST be UNBROKEN or ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Russian twists with 5kg plate Plate knee to arm transfer Alternate 30/11/2017- the Lava Pit (Time) 5 Rounds 4 Ring Muscle Ups 400m Run 4 Rounds 15 Deadlifts 100/70kg 15 wallballs 9/ ... Continue Reading