CrossFit – Mon, Mar 27

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

1min cardio

10 Pattern squat

10 plank toe touches

10 Scap pushups

10 Superman Back ext

Strength Lower body (2 Rounds for weight)

Every 90 for 8 sets (4 ofeach)

1) 3 Pause Squats (2s hold bottom heavier from last week’s 4)

2) 6 DDB Staggered Stiffleg Deadlift per side

Midnight calfs cramps (AMRAP – Rounds and Reps)

2 rounds

AMRAP 5

100m run

10 Alt DB Power Snatch (45/25)(70/50)

5 Goblet Squats

5 Burpees

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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