CrossFit – Fri, Dec 16

Kanehsatake CrossFit – CrossFit

πŸŽ„πŸŽ…πŸ»12 Days Of Christmas πŸŽ„πŸŽ…πŸ» (AMRAP – Reps)

1 SDHP (75/55)

2 Thrusters

3 Push Press

4 Squat Cleans

5 Squat Snatches

6 Burpees

7 Pull-ups

8 KB Swings (24/16)

9 Knees to elbow

10 Box Jumps (24/20)

11 DU/ 33 Singles

12 Overhead Walking Lunges (45/25)

*Do 1 then 2 +1 then 3+2+1 then 4+3+2+1 you know like the song πŸ™‚

Warmup (No Measure)

2 sets

40s wall sit

10 SL hip thrust per side

then

EMOM 9

0-1: 30s gobletsquats

1-2: 30s Alt Hang DB snatches

2-3: 8 Ring rows + 8-10 spreads

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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