CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip/ Quad/ Back Mobility Ab 23 (AMRAP – Reps) 2 Rounds 20 Plank Jumps 15 V-ups 20 Alternating Gymnastics Crunches 15 Hollow Rocks 20 Alternating Side plank reach/ plank shoulder taps If c ... Continue Reading

CrossFit D.E.C.K – CrossFit Fischer (Time) 4 rounds 600m bike 50 DU 40 DB Alt Snatches 30 Air Squats 20 Toes to Bar 10 Push ups

CrossFit D.E.C.K – CrossFit Dodge Ball Warm up (No Measure) 5 Minutes Dodge Ball -Left hand -Freeze or 5 Burpees (Catch) 10 Air Squats (hit) Pink Week 6 (AMRAP – Rounds and Reps) 30 Minute Group Workout Finish each movement with a friend or 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Deep Shoulder Warm-up (No Measure) 4 x 10 Shoulder Cranks (change plates) 10 Face-pulls 4 x 10 Single leg Kettlebell Deadlift 1 x Handstand plate circles Deadlift (20 Minutes 6 x 3 @75%) Pink week 5 (AMRAP – Rou ... Continue Reading