CrossFit – Mon, Aug 8

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 min squat hold

3 rounds

8 KB swing

8 Hip circle per side

16 Plank side touches

8 Curtsey lunges per side

Metcon (3 Rounds for weight)

AMRAP 15

Warmup

Back Squat 2X25 then

Back Squat 3X5 [22X1]

Find a load was challenging but repeatable.

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

11 Alt DB snatches (45/35)

11 Box Jumps or 16 Step ups

11 Deficit pushups (25/10)

* chest touching the ground and keep your body in a nice PLANK

200m run or 300m row

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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