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
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)
10 upside down kettlebell press
10 change plate y t a
10 mtn climber to reach
10 deadbugs
Abs (Checkmark)
10 windscreen wipers
20 flutter kicks
10 fast mtn climbers
10 plank transfers
Movement (Checkmark)
200m left arm suitcase carry
200m right arm suitcase carry
5 rounds
10 ring rows
10 air squats
200m double kettlebell suitcase carry
Cool down (No Measure)
Pigeon
Scorpion
Knee rocks
Cat camel
Draw the swords
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