CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Power Cleans 10x Front Squats 10x Push Jerks Push Jerk (10 minute EMOM) Work to heavy 1 x Power Clean 1 x Hang Squat clean 2 x Push jerk 02 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Moibilities #2 (No Measure) Mobilities:- Wrists Elbows Shoulders Palms up and down Twists Hip Sweepers Ankle spins Brain bursts Air squats Warm-up (No Measure) Active shoulders Handstand holds Metcon (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up bar hand (No Measure) 2x 10 arch to hollow 10 handstand hold alt hand lifts 100m run Handstand Push-ups (6 Minute Alternating strict /box) Pull-ups (6 Minute Alternating kipping ) 07/05/2019 (8 Rounds for reps) 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms TNS (AMRAP – Reps) In teams of 4 2 Sled Drags each 2 Person sled drag 200m 60/40 kg Partner AMRAP 10 Partner Dead lift 120/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Masters mash up (Time) 21 15 9 Chest to bar pull-ups X2 double unders Then 5x 12 bar facing burpees 9 power snatch 50/35kg 6 bar muscle ups