CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Dynamic lines warm up
-high knees
-open close gate
-emu walks
– crab walk
…etc
Naughty or NIce? (Time)
Twas the night before Christmas and Santa suddenly realised he had been too busy getting his pump on to prepare the gifts for all the little boys and girls. Also he had DOMS and was too sore to do anything. Also he only does bicep curls so he isn’t overly functionally fit (no mark Branson isn’t santa) Thankfully though, he had his trusty Elves to help him out.
in teams of 3 pesky Elves
50 hollow present passes
Then 5 Rounds
45 Sledlifts 90/65kg (1 elf must be hanging from chimney)
45 Drop and Hides (1 elf must be holding the sled)
45 Peak over the window sill (1 elf must be peeping under the door)
400m Present dash- One elf must be off the ground at all times, both elves must assist in the carry.
Then as a team 150 Pass the parcel squat throws
45 minute cap
Rx+ – Christmas attire
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