CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Overhead warm up 2 (No Measure) 3x 30 sec Top of Push up 30 sec Over Head Squat 30 sec Good Morning Snatch Balance (20 Minutes 10 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday wod (Time) 5 Rounds 12 Burpees 9 strict Handstand push-ups 6 Bar Muscle Ups 3 Snatch 70/50kg

CrossFit D.E.C.K – CrossFit Kids 5+ Benchmark WOD Enliven DECK Challenge (AMRAP – Reps) Alternating Tabata Burpees Slam Balls 7kg Benchmark WOD Enliven DECK Challenge (Time) 10-9-8-7-6-5-4-3-2-1 Kettlebell swings Goblet squats

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Walking mystery (Time) For time

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