CrossFit – Mon, Nov 14

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 8

200m run 250m row

10 hip circle per side

8 SL hip thrust per side

24 Russian swing (hip only)

Strength (Weight)

Every 3 min for 12

3 Back squats

20s front rack SA split squats holds per side

Prison Riot (Time)

Break up as needed Rx+ Don’t 🙂

40 Wallballs shots (20/14) 60 Wallballs

60 Hanging leg raises / 75 Vups

80m Walking lunges

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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