CrossFit – Fri, Nov 24

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

1min cardio

10 squat stretch

10 squat thoracic rotation per side

5 snatch press

5 overhead squat

20s hollow

Choose your own adventure (Time)

-5k row/ ski OR 6.25miles on bike

-4 x 1K row /ski OR 2 miles on bike, 2min break between efforts

-8 x500m row/ski OR 1mile on bike ,1min break between efforts

-16x 250m row/ski OR .5 miles on bike ,30s break between efforts

Core (AMRAP – Reps)

100 T2B/K2C

100 butterfly sit-ups

100 wheel of hell

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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