CrossFit – Sat, Dec 2

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

2-3 sets

10m lunge & twist

20s active hang

10 beat swings

5 pushups to downward dog

8/ 10 bike cal

1 min plank

Emom 9

Min 1: Hollow hold 20s + Superman 20s

Min 2: Strict pull ups 5-7

Min 3: 5 dragon flags

Cindy with a friend! (AMRAP – Rounds and Reps)

Amrap 20

In teams of 2 I go, you go

5 pull ups

10 pushups

15 air squats

Every 4 min 200m row / ski *Must start with it*

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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