CrossFit – Wed, 11 Nov

Announcements

Christmas Party. Saturday 5th December.

Arvo games, $tbc per head catering, drinks & dancing at Clarencetown.

CrossFit D.E.C.K – CrossFit

Warm up (Checkmark)

Banded hamstring stretching

3x

10 weighted calf raises each side into

5 bent knee calf raises

5 v-up into superman hold/ 2nd Rd push back into slow arch to hollow focus on superman

3x 5m super fast feet and hands with walk back

Partner fun run (AMRAP – Rounds & Reps)

In pairs 16 min AMRAP (1 for 1)

200m run

15 toes to bar or sit-ups

11/11/27 (Time)

1 round start staggered

500m row

20 ball over rig throws 30/20kg or 12/9kg 6″ reach

150m sandbag carry 70/45kg

Courage, Commitment, Community.