CrossFit – Sat, Apr 15

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

Amrap 10

100m run

6 Push-up to downward dog

20s handstand/ pike hold

20 Kb Sumo DL high-pull

15 Goblet squat

12 Kb strict press

Tc 6. Power clean + HSPU/ pike warm up

empty bar DL x 10 *add weight every round*

empy bar power pull x 8

Empty bar clean x 6

3-6 Hs / Pike PU

Partner Amrap 20 (AMRAP – Rounds and Reps)

60 DU /120 singles

20 HSPU / Pike PU

20 Power cleans (135/95)

20/16 Calories

*Split reps evenly

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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