CrossFit – Mon, Dec 5

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

500m row

10 hip circles

10m burpees broad jumps

15 frog pumps

Strength (Weight)

EMOM 12

0-1:back squat x2 Go heavy !

1-2: body saw x30s

2-3: rest

Dominant Hand (AMRAP – Rounds and Reps)

AMRAP 5

3 Strict pillups

15 Alt DB power snatches (50/35) Rx+ (65/45)

rest 2 min Rx+1min

3 Rounds

15 Wallballs

40m DB OH walk (breakup as needed)

TC7

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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