CrossFit – Fri, Jan 6

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

3 rounds

5 inch worms

10 thoracic rotation per side

10 behind the neck spread

10 ring rollouts

5 standing hip CARs per leg

5 SL RDL per leg

Buns & Guns (No Measure)

AMRAP 15

12 DB Hammer curls

15 Clam shell per side

12 OH Tricep ext

15 DKB Sumo Deadlifts

O for Olympic (Time)

4 rounds

10 DDB Push Press (45/25)(Rx+60/40)

15 DDB Front Squats

10 Pull-ups/C2B

15 Box jumps

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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