CrossFit – Mon, Dec 12

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 7

250m row

10 close grip pushups

10m walking lunges

10 SL hip thrusts per side

Strength (Weight)

E3MOM 12

Back Squats x 12

60m DDB OH walk

Nightmare before Christmas (AMRAP – Rounds and Reps)

AMRAP 10

15 Pullups

20 Russian Swings (24/16) Rx+ (32/24)

500m row 2:00 on bike (no seat)

* 17 KB Jumpsquats at the end of each rounds

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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