CrossFit D.E.C.K – CrossFit Bench Press (4 X 4- 75%) 4/7/26 (AMRAP – Rounds and Reps) In Pairs 4x 20 burpee pull-up* (Rx+)/ burpee over bar 20 Power Clean and Jerk 60/40kg * Rx+ Rd 1-3: burpee pull-ups Rd 4: burpee pullovers

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 10m Emu Walk 3x 10 Banded RDL into 10 Monster walks 10 Eagles 10 Arch to hollow Deadlift (4 x 3- 85% Super set with Max Quality Set of Dumbbell Seated Strict Press/ Or Strict Handstand Push Ups ) T ... 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 Warm Up (Checkmark) Ankle and Hip moblity then Tabata 2 Rounds: Passive squat 2 Rounds: Active Squat 2 Rounds: Slow squat 2 Rounds: Fast Squat Back Squat (5 x 3-85%) Semi semi 4 (Time) 12-9-6 Ring muscle ups/ 36-27-18 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Calf Stretch then 20 Calf raises 20 Tib Raises 3x 10 Stationary Emus 10 Mountain Climbers 5 Push Ups 5 Single Leg broad Jumps each leg Skill and core (Checkmark) 4 Sets for quality max meters handstand ... Continue Reading