CrossFit – Fri, Oct 21

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

40s wallsit

10 SL hip thrust per side

Then

EMOM 9

0-1: 30s Getups

1-2: 30 Alt Hang DB Power Snatches

2-3: 8 Ring Rows + 8-10 Spread

Strength (Weight)

AMRAP 10

3 RM Push Press

Lone Survivor (Time)

Breakup as needed

1000m run or 1200m row or 1.6 miles on bike

100 Air Squats

100 DU/ 300 Skips

50 Butterfly sit-ups

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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