CrossFit D.E.C.K – CrossFit warm up 1 (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Jamie (Time) 800m Run 75 Wall balls 10/7kg 45 Snatch 60/40kg Rest 2 Minutes 5 Rounds 10 Burpee Box Jump 24/20inch 10 Ball slams 10 Gob ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch 12 Days of Christmas (Time) For Time Accending Ladder 1 Overhead Squat 60/40kg 2 Power Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Push Jerk (20 Minutes To Find Heavy 1 Rep Max) Metcon (Time) For Time 12-9-6 Deadlift 140/80kg Bar muscle-ups / Pull up – Push up

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 Metcon (3 Rounds for reps) 5 Minute AMRAP 10 Weighted Sit ups 20 Med Ball Clean 30 Front Rack Lunges Rest 3 MInutes ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 4 (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star Jumps Front Squat (5 x 5 ) 2 Minute Burpee Challenge (AMRAP – Reps) In 2 Minutes Complete as Many Burpees as Possible Metcon (Time) For Time 3 ... Continue Reading