CrossFit D.E.C.K – CrossFit Get Low warm up (No Measure) 3x 30 Second Sampson Stretch 10x hip Sweepers 30 Second bottom of the Squat Back Squat (25 minutes 8 x 4 @ 80%) 05/03/2019 wall lunge (AMRAP – Rounds and Reps) 10 Minute AMRAP 15 Wal ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tag the buddy group circle game. Shoulder Press (12 minutes to find a 3RM) Casserol (Time) Being friendshippy 3x (maturity level) 32 pull-ups 32 hang power cleans 50/35kg 32 push press 32 burpees over ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x kettle-bell 1 legged deadlifts 10x egg flips 10x arch to hollow Deadlift (5 x 3 – 70 %) 20 Minutes 2/3/19 (Time) 10 Rounds 5 Chest to bar Pull-ups 1 Deadlift 80 % 1RM 3 Ring Muscl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In partners 3x each Plank hold/100m run Iron chair/ 100m run Active hang/100m run 1/3/19 (Time) In partners 200 kettlebell swings 24/16kg 200 sit ups 200 medball box step overs 200 burpees Partner A w ... Continue Reading