CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic warm up 3 x 5m High Knees 5m Heels to butt 5m Sumo Squats 5m Lunge with twist 10 Jumping Jacks Bocka (Time) 5 Rounds 200m Carry 16 Goblet Squats 9 Ground to over head 7 BurpeeBocka was a Famil ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Top of Push-up hold Side plank (2 rds each side) Push Jerk (12 Minutes) 3 Sets of complex build to heavy 1 Strict Press 2 Push Press 3 Push Jerk 2 Sets of Complex build to heavy 2 P ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 3x Inch worms 5m Crab walk 10 x Single leg object dead-lifts each leg Deadlift (15 Minutes 5 x 3 with 3 second eccentric ) 3 Second eccentric lowering As heavy as plates /form permit Barbell Free ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Lunge and Twist 10 x Kang Squats 10 x Single arm Press (5 each side) Clean and Jerk (12 Minutes- 6 x 2) Not touch and go. 2 Second Pause in bottom position 2 second pause in Jerk recieve posi ... 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