CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 26/02/2016 (Time) 6 rounds for time 10 Handstand push-ups / 30 sec hold 15 Sit ups 20 Lunges 200m Run Rest 1 Minute 30 min cap

CrossFit D.E.C.K – CrossFit Bug warm up (No Measure) 3 x 5 Left leg Bridge March 5 Right Leg Bridge March 10 Alternating Dead Bug 30 sec Top of push up Ring Warm up (No Measure) Ring support 15 seconds Progression: (1) Hold 5s rest 10s x6 (2) Hold 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Jumping Warm up (No Measure) 3 x Jumping Squats Tuck Roll outs Lateral Jumps 24/02/2016 (AMRAP – Reps) 8 minutes AMRAP 20 Burpees 12 Thrusters 40 / 30 kg 20 Burpees 12 Thrusters 60 / 40 kg 20 Burpees 12 Thrusters 80 ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA Overhead warm up 2 (No Measure) 3x 30 sec Power Clean 30 sec Over Head Squat 30 sec Good Morning Skills test (3 x max effort) 3 x 0-2 minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (15 mins 3 x 3 @ 85 %) 22/02/2016 5 x run swing pull (5 Rounds for reps) 5 rounds In 3 mins 400 m run 8 kb sw ... Continue Reading