CrossFit – Fri, Jan 20

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

5 inch worms

5 KB wind mill

10 BTN press

10 SL hip thrust per side

10 cal row

Buns and Guns (No Measure)

AMRAP 10

8 BB Curls

12 Alt step ups

12 bandedTricep ext

8 DDB hip thrust (2s hold)

Double Dragon (AMRAP – Rounds and Reps)

Partner

AMRAP 4

1 Deadlift (115/75)

2 Alt DB Snatch (45/25)

3 cal row

AMRAP 6

4 Front squat (same)

5 Goblet squats (same)

6 Burpees

AMRAP 8

7 Power Snatch (Same)

8 DB reverse lunges (same)

9 DU /27 skips

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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