CrossFit – Fri, Sep 8

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

10 cals

10 jump squats

10 good morning

20s hollow rocks

10 vups

10 ring scap retraction

Weightlifting (Weight)

EMOM 12

1) 2 power clean + 2 jerks

2) 2 squat clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

400m run

20 russian swings (32/24)

10 shoulder to overhead (135/95)

5 burpees box jump over (30/24)

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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