CrossFit – Fri, Aug 4

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

200m row/run

5 SA DB C& J per side

5 Curtsey lunges per side

5 Pushups to Downward dog

20 Shoulder taps

Complex Clean (Weight)

AMRAP 12

1 Hang Pull (BK) + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk

Metcon (No Measure)

E3MOM 4 rounds

200m run

10 T2B/12 K2C

8 HSPU/ 10 Pike

Optimal (No Measure)

Tabata (20/10)

Cuban Press

Supine Spread

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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

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