CrossFit – Mon, Aug 7

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

1min cardio

5 frog stretch

10 Banded shoulder press

10 lateral hip circles per side

5 SL hip thrust per side

Strength (Weight)

Every 2:00 for 5 sets

1 1/4 front squats x 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

50 DU /100 skips

40 KB Russian swings (32/24)

30 Wall balls (20/14)

20 Box jumps

10 G2OH (155/105)

Tabata (20/10)x8 (No Measure)

Saddle hip thrust

Wallsit hip abd

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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