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

Wrist by Ed Morrison (Checkmark)

Clasp hands together spins. Clockwise & anti

Wrist waves. Fingers interlocked use arms in waves

Interlock finger stretch to chest and flip to palms out

Wrist torsion. Manually twisting hand/wrist joint

Wrist leans. Puppy dog pose fingers forward. Elbows out

Thumbs forward writs leans. Dorsiflexion of wrist

Wrist circles. Leaning over make some figure 8’s

Fingers facing in side to side leans

Wrist walk outs. Lean & spin wrists/fingers back to knees

Fingers to knee stretch/rocks. Forearm stretch

Parralette rocks. Knuckles down, bring elbow to ground

Finger push ups. Flexion on fingers up to fingertips

Wrist pushups. Knuckles to back of palm on ground

Conduction to finish.

Auto regulate the body. Nervous system stronger

Well trained hips (Checkmark)

10 Hip Circles 5 either way

10 Hip pops sumo stance rotate

10 Hip flexor lifts seated one knee bent

10 Lateral leg raise

10 Single leg bridge seated knee 90deg

10 90/90 heel clicks

10 Side lying leg lift temp controlled

Warm Up (Checkmark)

1 minute bottom of squat hold using rig

1 minute overhead hold using 5kg plate

10 e/s 20kg plate step up knee lift

10 e/s reverse lunge *same leg

10 plank walk ups on plate

Foundations 4 fun hardest mile (Checkmark)

4 laps skips

4 laps inch worms

4 laps broad jumps

4 laps bear crawl

4 laps lunge walk

Strength (Checkmark)

12 Plate back squats

10 plate ground to overhead

8 plate raises

6 kneeling skull crushers

Foundations Cooldownregulate (Checkmark)

Elbows up on wall, split stance lunge

Wall facing long arm hang circles

Wall assist forward folds