CrossFit Foundations – Mon, Nov 10

CrossFit D.E.C.K – CrossFit Foundations

Mobilities (No Measure)

Wrists/arms/shoulders/hips/knees/ankles

Foundations Legacy (Checkmark)

Neck Rolls

Arm twists -palm up/down

Trunk twists -elbows high, slight lean

Calf Raises -single leg, bent knees

Reverse lunge to high knee

Windmills -move to down dog

Star jumps

Straight feet squat

Warm up (Checkmark)

Jefferson curl to cat/cow

Mountain climber to figure 8’s

Thoracic twists

30sec plank changing position holds

Sit backs to good toes/naughty toes

Frog sit to kang squats

Emu walks

Squat jumps

Posterior Building (Checkmark)

3 sets

10 Calorie Row. Power

10 seated dumbell press

10 double kettlebell rdl

Movement (Checkmark)

12 Minute AMRAP

5 pushups

10 shoulder taps

15 kettlebell swings

20 e/s single leg lateral hops

Courage, Commitment, Community.