CrossFit – Sat, Aug 19

Kanehsatake CrossFit – CrossFit

Squat & walk it (AMRAP – Rounds and Reps)

Amrap 20 * partner

20 squat clean (135/95)

10 wall walk / half wall walks / inchworm

400m run/ 500m row

*Split reps evenly

Warm up (No Measure)

Amrap 9

1 min cardio

15s wrist mob / side

10 hip swings

10 shoulder dislocation w/ elastic

25 calf raises

10m high hip bear crawl

2-3 sets

2nd warm up – movement specific

10 High pull empty bar

4 spring rolls (super man to hollow)

12 Zombie squat empty bar

20s Hs / pike hold

Functional fit (AMRAP – Rounds and Reps)

Amrap 9

1 min cardio

15s wrist mob / side

10 hip swings

25 calf raises

10m high hip bear crawl

2-3 sets

2nd warm up – movement specific

10 KB High pull

4 super man to hollow

12 goblet squat

20s Hs / pike hold

Amrap 20 * partner

30 Db squat clean

20 step up / box jumps

10 wall walk / half wall walks / inchworm

400m run/ 500m row

*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