09/12/2022

Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

AMRAP 8

Row 200m/Run

10 Hip Circle Steps per leg

15 Frog Pumps

12 Alt. Hang DB Power Snatches or 15 KB Russian Swings

Metcon (Weight)

E2MOM 8

8 Front Squats or Standing Strict Presses

*Pause your strict presses overhead, as well as having a controlled touch to the front rack position*

30s Hollow or Plank Hold(loaded?)

*increase as much or as little as you’d like*

Metcon (Time)

2 Rounds for Time:

40 Double Unders/120 skips RX+50

200m Run or 300m Row

20 DU/60 Skips RX+25

20 Pushups RX+Déficit (25/15)

400m Run or 500m Row

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Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10