CrossFit – Fri, Sep 15

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 Rounds

60s cardio

5 SA KB Swings per arm

6 Cossack squats per leg

10 Banded shoulder press

10 Ring rollouts

10 Hanging Scap retraction

Weightlifting (Weight)

EMOM 12

1) 2 Clean Pull

2) 1 Power Clean + 1 Squat Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

200m run

15 Wall balls (20/14)

10 Pushups

5 Power Snatch (115/75)

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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