CrossFit – Mon, Nov 21

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 7

200m run 🙂 or 250 row

10 pushups

10m walking lunges

10 SL Hip thrust per side

Strength (Weight)

Every 2:30 for 10

Back squat x2 lower bar

12 ring rows

*increase every round

The 3 lions (Time)

5 rounds

22 DU/66 skips

11 Alt Hang DB snatches (45/30)(50/35)

6 SA Thruster  (total)

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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