CrossFit D.E.C.K – CrossFit Hopper…..games weekend! Event 1 (AMRAP – Rounds & Reps) …min AMRAP in pairs (yellow ball) 30 …(red ball) 20…(Blue Ball) 10…(green ball) Event 2 (Time) In pairs 400m sandbag carry together 100 …â ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgner Warm-up Cleans (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops Clean Split Jerk Jump to position Eye level Split Split Jerk Clean (Every 1:30 X 6 1 clean pull 1 h ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulder mobility 3x 5 Inch worm to Pike Push Up 5 Tricep Push Ups 10 Mountain Climber Jump outs 5 V-Ups Strength skill (4 Rounds for reps) 4x Max set double bell strict press/strict handstand p ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading