CrossFit – Mon, Nov 7

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

Every 2:30 for 7:30

200m run/250m row

15 Russian swings

6 KB Deadbugs per side

Samurai Jack (Time)

5 Rounds

30m Side Shuffle

8 Deadlift (135/95)(155/105)

then

3 Rounds

3 Hang Power Cleans

15 Burpees over bar

TC12

Accessory Day (No Measure)

EMOM 12

0-1: 6 Goblet Split Squats per leg 2212

1-2: 10-15 Saddle Hip thrusts

2-3: 30s elastic row in wallsit position

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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