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 18/02/2015 (AMRAP – Rounds and Reps) 30 Minute AMRAP 50 Wall ball 40 Kettle bell Snatch 30 Sit up 20 Kettle Bell 10 Bur ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Dips (3-5 Odd Minute In muscle hold) Handstand Walk (Even minute for meters) 12 Minutes Odd Minute Even Minute 17/02/2015 (AM ... Continue Reading

CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge 02/10/2015 6 minute toe Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (12 Minute E2MO2M) Start @ 70 % Go up by 5 % every lift for 6 Rounds 30/09/2015 12 min shouder clean dead lunge (AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Ring Rows (odd minute 5 – 10 reps) Ring Push Up (Even minute 5 – 10 reps) Ring push up feet on box parallel with floor at bottom10 min ... Continue Reading