CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Partner warm up pyramid 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 Push Ups 1 Person does their reps then waits whilst other completes theirs. i.e. partner A does 1 rep then B does 1 rep then partner A does 2 reps ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Kimberly (AMRAP – Rounds and Reps) 200 Double Unders Buy In 31 Kettlebell Swings 32/24kg 20 Power Cleans 60/40kg 16 Push Jerks 60/40kg 400m Run 84 WallBalls 10/7kg 800m Run 84 Burpees 400m Run 31 Pull ups 20 Thruste ... Continue Reading

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) 5 Minutes Plate mobility Back Squat (8 Minute EMOM) 1 Rep at 90% 4/1/18 (Time) 800m run 40 back squats 40 Push-ups 800m run 30 front squats 30 Push-ups 800m run 20 overhead squats 20 Push-ups Weig ... Continue Reading