CrossFit – Mon, Dec 19

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

3 sets

250m row

10 hip circles per side

10 Alt step ups

20 shoulder taps

Strength (Weight)

E3MOM 12

Back squat x10 (heavier than last week)

10m weighted side bear crawl

The Great Messi (Time)

Buy in= 600m row / 2.2m on bike

4 Rounds

6 Hang Power Cleans (115/75) Rx+ (135/95)

8 Box Jumps or stepovers (24/20)

Cash out: 300m row / 1.1m

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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