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 Rig hang
then
Dynamic Warm up
Emu walk
sumo
side to side
Lunge and twist
Mayhem threshold (Time)
1600m run
10 Rounds
5 x Strict Pull-Ups
10 x Push Up
25min cap
Rx+
50 Strict Pull-Ups
100 Push ups
Core and arms (Checkmark)
4 Sets
20 Hollow Rocks
10 Double Dumbbell Hammer Curls
20 Russian Twists
10 Double Dumbbell Lat Raises
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