CrossFit D.E.C.K – CrossFit Metcon (Time) Saturday Hunt 5.0 50 Lateral Hops over object Run 200m 50 Air squats Run 200m 2 Rounds 10 Clusters 10 Jumping Jacks Run 200m 2 rounds 20 Kettlebell swings 5 x 2feet jump up stairs Run 200m 2 rounds 10 Cleans ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 1 Turkish Get up each arm 5 Half Lunge Strict Press each arm 10 Bent over Y/Ts Split Jerk (12 Minutes 4 Sets) 1 Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk Ideally all at same working weight ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) Tabata alternating Plank Side to side reach Single Leg Deadlifts Snatch Take-Off (12 Minutes 5 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Active Bottom of the Squat Hold Squats Back Squat (15 Minutes- 6 x 3 with Pause ) Come to a full active stop at bottom of squat Either Build to a heavy set if you have lots of weigh ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Ab 23 (AMRAP – Reps) 2 Rounds 20 Plank Jumps 15 V-ups 20 Alternating Gymnastics Crunches 15 Hollow Rocks 20 Alte ... Continue Reading