CrossFit – Fri, 13 Nov

Announcements

Christmas Party. Saturday 5th December.

Arvo games, $tbc per head catering, drinks & dancing at Clarencetown.

CrossFit D.E.C.K – CrossFit

Warm up (Checkmark)

Banded shoulders

Calf stretch

3x

5 each arm upside down kb press into 5m overhead walk 5m 90° elbow walk

10 each side kettlebell cal raise

4 single leg broad jumps each side

5 second active hollow hold onto 10 beat swings

Bro strength (Checkmark)

4 sets

10 double dumbbell hammer curls

8-10 each arm heavy box facing supported row with heavy bell

40s each leg slightly bent knee iso hold (hold weight on working leg) with row bell

1x heavy backwards sled pull continuous

13/11/26 (AMRAP – Rounds & Reps)

20 min AMRAP

10 wall facing strict handstand push-ups/ strict barbell press 50/35kg

15 box jump overs 24/20″

10 chest to bar Pull-Ups

400m run

Courage, Commitment, Community.