CrossFit Foundations – Wed, Nov 19

CrossFit D.E.C.K – CrossFit Foundations

Foundations Origin (No Measure)

3 rounds. 1st round body weight

10 hip to halo

10 around the worlds

6 e/s upright row

6 e/s bent over rows

10 narrow stance deadlift & rotate side to side

10 goblet squats

3 Jefferson curls to kneeling

10 plank pull throughs

Metcon (Checkmark)

12-9-6-3

Ring rows

Hand release push ups

Double kettlebell russian swings

Rope building (Checkmark)

Rope climb skills

Ascends and descends

Shoulders only floor touch

Box foot lock plus swing

Brave box hold swings

Superset

Cyclist squats

Knees over toes split lunges

Foundations cooldown shoulders (Checkmark)

Windmills arms

Windmill reaches

Jefferson 3 spots

Scorpions

Superman shoulder rotations

Box breathing

Courage, Commitment, Community.