Announcements
Christmas Party. Sunday 14th Dec. Barefoot Bowls Raymo Bowl Club
Lunch platters 1pm. Bowls 2pm
Partners & Kids welcome
Everyone come along to relax and social
Have some fun…!
Undercover so all weather ready
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
Warm up (Checkmark)
Across the room
Tip toe
Heel walk
Lunge
Sansom
DB raises. Front and side
Side bends and Jefferson
Knee raise to straight leg db front rack
Strength (Checkmark)
DB Bear complex
super set 10x ring rows
Into 40sec iron chair
Movement (Checkmark)
21 left arm db snatch
21 right arm db snatch
21 right leg box step up holding db
21 left left box step up
15-9
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