CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Hatch Cycle Front Squat (Week 4-1) 5 reps 70% 5 reps 75% 5 reps 80% 5 reps 85% Hatch Cycle Back Squat (Week 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving Warm-up 3 (No Measure) 3x 10 m side to side 10 Air squats 10 m Heels to bottom 10 Arc to Hollow Saturday Partner Fun (3 Rounds for reps) In Partners In 8 Minutes Complete Run 800m Together 4 Rounds of Cindy (5 pull ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press25 Minutes to squat Hatch Cycle Front Squat (week3-2) 5 reps 60% 5 reps 65% 5 reps 70% 5 reps 70% Hatch Cycle Back Squat (week3-2) ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Push Press 10 reps Overhead squat 10 reps Star Jumps Push Jerk (15 Minutes 5 x 3 @ 80 %) 01/06/2017 (AMRAP – Rounds and Reps) 15 Minute AMRAP 100 Double Unders 30 Push ups 2 ... Continue Reading

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 Tri Fit 1 (AMRAP – Rounds and Reps) Teams of 3 8 Minute AMRAP 21 cals bike/ row 21 Squat Clean 70/50 kg 21 Toe to Bar (1 work ... Continue Reading