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 ) Concept Bikes (Distance) 4 x 4 Mi ... 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 Clean and Jerk (12 minute Complex EMOM ) 1 x Deadlift 1 x Power Clean 1 x Push Jerk His ”DOTTIR” (Time) For Time 12 C ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Wall openers 10 x Push ups 10 x Kang Squats Saturday EMOM (AMRAP – Rounds) 5 Rounds 6 minute EMOM Min 1 10 bench press 70/45 kg Min 2 10 devil press 22.5/15 kg Min 3 20 wallballs ... 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 Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press 02/05/2019 bike again (5 Rounds for reps) 5 x 4 Minute rounds 15/12 Cal Bike 5 Double Kettlebell Push Jerk 32/24 kg 10 m Front Rack Lunge ... Continue Reading