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. Foundations (Checkmark)

Goblet squat to halo

Seated pulldown with a slight lean back

Double kb farmers carry forget 8 around rig

Movement. Foundations (Checkmark)

Abmat sit-ups

Banded lat pulldown wit slight lean back

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