CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Good Mornings 30 sec Front Squat 30 sec Top of Push up Back Squat (20 Minutes 2 Reps 2 Second Pause x 6 rounds) Metcon (Time) 1 – 10 Reps Clean 80/50kg Strict Handstand Push up Burpee Bar Touch

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Arc to Hollow 30 sec Mountain Climbers 30 sec Eagles Metcon (Time) Running Clock 0 – 8 Minutes 3 Rounds 5 Muscle ups / Pull ups – Push ups 25 Wall balls Rest any Remaining Time Metcon (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 2 Minutes Shoulder mobility 3x 30 sec Air squat 30 sec Good Mornings 30 sec Pass Through Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press15 Minutes to find 1RM Metcon (Time) 3 Rounds 30 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec Pass Through 30 sec Overhead Squat 30 sec Arc to Hollow Run 50m Metcon (AMRAP – Reps) Double Tabata 8 minutes Ab Mat Sit Ups Ball Slams Rest 4 minutes Metcon (Time) Run 800m 10 Rounds Cindy Run 800 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3x 30 sec jumping Jacks 30 sec Mountain Climbers 30 sec Inch Worms Dips (3-5 Odd Minute) Ring Rows (3-5 Even Minute) CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster ... Continue Reading