CrossFit D.E.C.K – CrossFit warm up 7 (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Deadlift (20 Minutes To Find Heavy 3 Rep Max) Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Max Hollow Rocks (AMRAP – Reps) 3 Minutes max r ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 4 (No Measure) 3x 10 sec Air Squat 10 sec Push Press 10 sec Star Jumps Metcon (Time) 35 Minute AMRAP 80 Wallballs 10/7kg 70 Sit ups 60 Kettle Bell Swings 24/16kg 50 Burpee 40 Lunges 30 Pull-ups 20 Box Jumps 24/20i ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 1 (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Toes-To-Bar (Odd minute 3 – 5 reps) Chest-To-Bar Pull-ups (Even minute 5 – 10 reps) 2 Minute Burpee Challenge (AMRAP ̵ ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 6 (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Front Squat (20 Minutes to complete 5 x 2) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 10 Handstand Push ... Continue Reading

CrossFit D.E.C.K – CrossFit warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Snatch (3 x 3) Maxine (Time) 6 Rounds For Time 5 Power Snatch 60/40kg 8 Back Squat 60/40kg 8 Pull up