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)
1 Min each side Couch stretch
30s each side Glute stretch
20 Calf Raises
3x
20 Seconds bottom of squat into 5 Fast squats
5 each leg Pistol progression
3 Broad Jumps
Back Squat (15 minutes
4 x 4 – 75%)
5/11/2028 (AMRAP – Reps)
3 x 4 minutes Intervals with 4 minutes Rest
15/10 Calorie Bike
20 Kettlebell Swings 24/16kg
15 Box Jump Overs 24/20″
Max Effort Hang Power Cleans 50/35kg
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