CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulders 2 x With Barbell 10 Barbell RDL 10 Second overhead hold into 5 Strict press 5 Push Press 5 Dip Drives 5 push jerk Push Jerk (6 sets- 75% 1x dip pause 2 X push jerk ) Flip Side (Tim ... Continue Reading

CrossFit D.E.C.K – CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

CrossFit D.E.C.K – CrossFit Metcon (Weight) 12 minutes to find heavy complex of 1 squat clean 1 Thruster 1 front squat 1 Push Press 8/8/26 (AMRAP – Rounds & Reps) In pairs 22 min AMRAP 40 calorie machine 40 Kettlebell Swing 24/16kg 40 cal ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Chest stretch on rig 3x 10 Dead bug 5 Each side Kettlebell windmills 5 each side upside down kb press 5 Kang Squats into 5 Squats Bench Press (5 X 3- 80%) 7/8/26 (Time) 3 rounds 500m run 15 overhea ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulders 3x 10 Banded lat Push down 10 Banded tricep push down 10 banded pogo jumps focusing on bouncing off mid foot 5 Glute bridge into 6 hamstring walk outs 6/8/26 (2 Rounds for reps) 10 min ... Continue Reading