CrossFit – Mon, Jan 9

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 8

1 min row/ski

5 weighted Jefferson

10 banded good morning

10 hip circles per side

10 Superman

10 shoulder dislocation

30s hang

Strength (Weight)

E3MOM 12

4 back squat

20m offset carry per side

Made in Canada (Calories)

EMOM 16

0-1: calories RX+ bike

1-2: 10 BB Clean & jerk(115/75) (135/95)

2-3: 10 Ring rows + 10 push-ups

3-4: 45s plank

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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