CrossFit – Fri, Dec 1

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

1 min cardio

10 hip circle per side

5 BB goodmorning

5 muscle snatch

5 OH squat

20s hang

Weightlifting (Weight)

15min to build a 10 RM back squats

*5min to warmup and the final 10min to build up to a 10RM

Metcon (AMRAP – Rounds and Reps)

2-4-6-8-10…

Sumo Deadlift high pull (95/65)

Back squat

Weighted Vups(25/15)

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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