CrossFit – Mon, Jan 30

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

10 cal row

10 hip circle per side

10 jump squats

10 Hanging Scap retraction

10 DDB Push presses

New Phase Front Squat & Hammies (2 Rounds for weight)

Every 90 for 8 sets (4 each movement)

1) 8 Front squats

2) 8 SL staggered RDL per side (focus on pushing your hips back and load your hamstrings)

Going to the SB (Distance)

Every 3 for 4 sets

8 burpees

12 hang DDB Cleans (50/35)

200-250m row

* pick a distance that allow you to have a 30-45s break 🙂 each time

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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