CrossFit – Sat, Dec 3

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

2 mins cardio

then

2 sets

10m duck walk

3-5 cobra to downward dog

15s dead hang + 15s active hang

hollow rock 30s

Kb high pull x 12

Glute bridge w/ Kb x 15

Gymnastyyy (No Measure)

4 rounds 1 min rest in between rounds

6 bar muscle up

9 Strict T2B

12 candlestick rock to pistol total

Metcon (Weight)

E2MOM 10

50 DU / 100 Singles

3-5 bar mucle up

3 power cleans

*start at 60% & build to heavy triple*

Functional (AMRAP – Rounds and Reps)

Warm up

Amrap 7

10M crab walk

20m walking lunges

20m bear crawl (low & high hip)

100m side shuffle

Emom 9

1: skipping 45s

2: plank side touches x 35s

3: wall ball sit up x 35s

amrap 15

15 Kb swing

12 goblet lunges

15 plate curl & press

every 5 mins, 1 min plank starting at 0:00

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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