CrossFit Foundations – Mon, Nov 17

CrossFit D.E.C.K – CrossFit Foundations

Foundations Origin (No Measure)

3 rounds. 1st round body weight

10 hip to halo

10 around the worlds

6 e/s upright row

6 e/s bent over rows

10 narrow stance deadlift & rotate side to side

10 goblet squats

3 Jefferson curls to kneeling

10 plank pull throughs

Single leg deadlift (Checkmark)

5 rounds

10 e/s single leg deadlift

10 heavy dumbell side bends

10 e/s Bulgarian squats

Last round heaviest

Movement (Checkmark)

10min AMRAP

4 controlled pushups

4 e/s dumbell hang snatch

8 double plate jump/step overs

Foundation cooldown hips legs (Checkmark)

Jefferson 3 spot

Inchworms in to downward dog. Calf pump

Drop knees in to cat/cow

90/90 hips. Increase to arch reach back

Hip & wrist extension crab

Kneeling reach. Left then right

Courage, Commitment, Community.