CrossFit – Mon, Mar 20

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

1min run

5 Kang Squats

5 KB Windmill per side

10 PlankToe touch

10 Superman Back ext

Strength (2 Rounds for weight)

Every 90 for 8 sets

1) 5 Pause Back Squats (2s hold at bottom)

2) 10 DDB Stiffleg Deadlift

Fruit Salad (Time)

15-12-9

Deadlift (135/95)(155/105)

Burpees over bar

DU x2/ skips x4(60-48-36)

Then

9-6-3

Hang (BK) Squat Clean

Pushups x2 (18-12-6)

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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