CrossFit D.E.C.K – CrossFit Warm up 4 (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps 25/02/2015 (AMRAP – Rounds and Reps) 30 Minute AMRAP Run 400m 20 Shoulder to Overhead 30 Kettle bell Swings 40 Mountain Clim ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 6 (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Partner Saturday (AMRAP – Rounds and Reps) 30 Minute AMRAP 50 Burpee Box Jump 50 Toe to Bar 50 Med Ball Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 1 (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m 20/02/2015 (Time) For Time Run 800m 15 Handstand Push ups 15 Thrusters 20/15kg Run 400m 10 Handstand Push ups 10 Thrusters 20/15kg Run 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 10 (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Power Clean (20 minutes to complete 6 x 3) Rest 2 Minutes between working set lifts, all are touch and go 19/02/2015 (AMRAP – Rounds and Reps) 10 Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up 2 (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms 18/02/2015 (AMRAP – Rounds and Reps) 30 Minute AMRAP 50 Wall ball 40 Kettle bell Snatch 30 Sit up 20 Kettle Bell 10 Burpee