CrossFit – Fri, Sep 1

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

10 Cals

5m duck walk

5m frog jump

20s hollow rocks

10 banded shoulder press

10 Scap pushups

Weightlifting (Weight)

EMOM 12

1) 2 Clean pulls

2) 2 squat clean & jerk

Metcon (Time)

5 rounds

5 Hang Power Cleans (95/65)(135/95)

5 Ring Pullups / 5 MU

5 Devils Press (45/25)

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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