CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Side plank openers (15 each side) 3x 10 Hip Pops 10 Eagles 10 Plank to top of Push Up transitions 17/11/2017 Partner Frenzy (AMRAP – Rounds and Reps) 18 Minute AMRAP (round for round) 5m Dumb ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 shoulder rotations 3x 10 banded side pulls each side 10 lat pull downs 10 jumping jacks Split Jerk (8 EMOM) 1 push press 1 push jerk 2 split jerks (2 second hold on second catch) At 65% of spli ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Second bottom of squat in Sumo Stance 10x squat to extension 30 Second Quad Hold each side Back Squat (8 Minute EMOM @85%) The Montanasaurus Rex (5 Rounds for reps) 5 Rounds of 2:30 Min Inte ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 30 Shoulder cranks 30 Shoulder flyes 3x 10 Pass Through 10 Good morning 10 Power Snatch Power Snatch (20 Minutes 2 RM + 1 BTN Push P) Working for 2 RM with 1 BTN Push Press CrossFit Games Open ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata warm up – air squats – arch to hollow Alternating Gymnastatron (Time) -21 chest to bar Pullups -21 handstand push-ups -21 front squats -15 bar muscle ups -15 deficit handstand push- ... Continue Reading