CrossFit – Mon, Apr 3

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

1min cardio

10 Pattern Squats

5 KB Windmill per side

20s superman hold

10 SA Shoulder dislocations per side

Strength Lower Body (Weight)

Every 90 for 8 sets

1) 2 pause back squats (hold 2s at bottom)

2)6 DDB FFE Split squat per side

Isovolumic contraction (AMRAP – Rounds and Reps)

3 Rounds

AMRAP 4

3Power Clean (135/95)

7 HRPU

11 Air Squats

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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