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 Back Squat (15 minutes 2 x 5 @ 70 %) 2 sec hold at parallel 2 sec hold at bottom Bar Muscle-ups (6 min EMOM) 2 – 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Air Squat 10 reps Push Press 10 reps Star Jumps Power Clean (8 Minute EMOM) 2 x power clean 1 x push jerk 1 – 4 minute @ 70 % 5 – 8 minute @ 75 % 18/08/2015 12 Min ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms 16/01/2015 (Time) For Time Run 800m 3 Rounds 5 Push ups 10 Sit ups 15 Air squats Then Run 400m 3 Rounds 5 Push ups 10 Sit ups 15 Air ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Muscle-ups (8 Minute EMOM) 2 – 4 muscle up per minute or 5 – 10 ring dips or jumping muscle ups on odd minute 5 – 10 ring rows on ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Split Jerk (15 Minutes 3 x 5 @ 75%) Front Squat (15 Minutes 3 x 5 @ 75%) Double-Unders (2 Minutes max Effort) 12/08/2012 (Time) For t ... Continue Reading