CrossFit – Fri, Nov 11

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 5

10 Hip circle per side

10m bear crawl

10 Vups

then

AMRAP 5

10m walking lunges

10 S2OH

10 Butterfly sit-ups

Strength (Weight)

AMRAP 10

8 Closegrip bench press

40s weighted plank

rest 75

Nikki Georgeson (2 Rounds for reps)

AMRAP 5

10 SDHP (24/16)(32/24)

5 KB Step overs (24/20)

5 Burpees

then

AMRAP 5

30 DU/90 skips

7 T2B /9 Vups

5 Wallball shots (20/14)(24/20)

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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