CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 60/60 Shoulders Chest Opener on wall 3x 10 Banded Tricep Push down 5 Long arm push backs on rig 3 Superman to hollow Strength and skill (3 Rounds for reps) 3 Sets 20 Hollow Rocks Max Set RIng Dips/ Pus ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Ankle and Hip Mobility 3x 3 down and finish 3 muscle clean 3 Front Squat 3 Push Press 3 High hang Clean ¼ drop/parallel/full Split Jerk tech then lifts with barbell for EMOM Lift EMOM (Weight) 19 min ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulders 3x 10 each arm upside down kb press 5 scap Pull-Ups 5 Straight arm Burpees Shoulder Press (4 x 4 – 75%) 6/7/26 (AMRAP – Rounds and Reps) 20 min AMRAP 3 rounds 2 box jum ... Continue Reading

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