CrossFit – Sat, Apr 8

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

2 min cardio

Then

3 sets

12 Db snatch *medium weight

10m lunge & twist

20s active then + 10 beat swings

30s wall sit

45s plank

Gymnasticy (No Measure)

10 dips (box,bench, ring, bar)

10m high hip bear crawl (next round low hip

4 hollow to superman

5 assisted MU / 8 C2B or hip to

Freezing rain (AMRAP – Rounds and Reps)

Amrap 15

25 cal row

20 wall balls (20/14)(24/20)

15 power snatch (95/65)(115/85)

10 burpee box over

5 bar muscle up / 8 C2B

Functional fit (AMRAP – Rounds and Reps)

Warm up

2 min cardio

Then

3 sets

12 Db snatch *medium weight

10m lunge & twist

20s active then + 10 beat swings

30s wall sit

45s plank

Tc.12

10 dips (box,bench, ring, bar)

10m high hip bear crawl (next round low hip

4 hollow to superman

10 ring row w/1arm pull

Amrap 15

25 cal row

20 wall balls (20/14)

15 Db snatch

10 burpee box over

5 C2B / pull up

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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