CrossFit – Fri, Nov 4

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 9

40m DDB OH carry

10 jump squats

8 Superman Back ext

200m run 250m row

Strength (Weight)

AMRAP 12

8 Front Squats

30s Weighted side plank per side

Log Post (AMRAP – Rounds and Reps)

AMRAP 12

2 rounds

12 Deadlifts (155/105)

8 Box jumps or 12 Stepups (24/20)

12 HSPU/ pike pushups

*400m run/500m row every time following the completion of 2 rounds

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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