CrossFit – Mon, Oct 3

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 10

400m run /500m row

12 Hip circle per side

24 Russian Swings

12 DU/36 skips

Strength (Weight)

AMRAP 12

Back Squat 3RM

*This isn’t a super long time cap to get in a max load. That means less rest and more volume. At the lighter loads. Save some time to rest for 1-2 attempts, in the last 3-5 minutes

Fast & The Furious 24 (Time)

3 Rounds

200m run/ 300m row

6 Pullups

12 Wallballs (20/14)

24 DU/ 75 Skips

TC9

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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