CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star JumpsPush Jerk jumping Lunge eye level split split Push Press (20 minutes take 5 attempts for heavy complex) 1 x Push Press 2 x Push Jerk 3 x Sp ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Double-Unders (odd minute) Toes-To-Bar (5-10 even ... Continue Reading

CrossFit D.E.C.K – CrossFit Stretch (No Measure) 5 Minutes Ankle Mobility Med ball slow controlled squat Thruster warm up (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Thruster (12 Minute EMOM ) 1 x Squat Clean Thuster 2 x Thuster 13/04/201 ... Continue Reading

CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m Partner saturday 1 (AMRAP – Rounds and Reps) 4 x 10 m sprints each Then 12 Minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100mjumping lunge eye level full Split Jerk (15 Minutes 2RM) 10/04/2015 1 (AMRAP – Rounds and Reps) 10 Minutes AMRAP 5 Burpees 10 B ... Continue Reading