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

Foundation Legacy (Checkmark)

Lazy 8’s

Hips

Emu walks

Calf raises

Knee lifts

Inch worms

Straight leg lifts

90/90 legs

Single leg glute bridge

Kneeling on heels to half kneel

Strength (Checkmark)

Plate dragon. Single leg flamingo dl into overhead press with knee lift

Sumo squat with a 15kg DB. Tempo

Super set side plank. Attempt stacked feet and attempt rotation reach through.

Movement (Checkmark)

10 second assault bike sprint

Into

2min shuttle walk/jog/run

1 minute rest

Foundations Turkish Get Up (Checkmark)

Breakdown of movement control

Foundation cooldown hips legs (Checkmark)

Jefferson 3 spot

Inchworms in to downward dog. Calf pump

Drop knees in to cat/cow

90/90 hips. Increase to arch reach back

Hip & wrist extension crab

Kneeling reach. Left then right