CrossFit – Mon, Apr 17

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

60s row/bike/ski

10 lateral hip circles step/ per side

5 BB SL RDL per side

5 Jefferson curls

10 Superman Back ext

Strength Lower body P3D1 (Weight)

Every 2:30 for 4 sets

8 Wide Stance Box Squats

*Feet should be outside shoulder width

**Box/bench should be at or slightly above parallel

Woodpecker (AMRAP – Rounds and Reps)

AMRAP 16

16 Wallball shots (20/14)

8 Push Press (95/65)

8 Pullups

16 Alt DB Snatch (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