CrossFit – Sat, Feb 18

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

3 sets

25 jumping jacks

10 ring row

10 elastic Tricep extension

20s wrist mob

40s wall sit

30d hollow hold

Metcon (No Measure)

Ring MU eccentric practice

Ring hold, Ring dip, knuckles together t-Rex transition & lower

Tc. 12

Partner Wod (Time)

Partner Wod

16 rounds ft

12 air squats

15 sit ups

9 burpees

*Partner shuttle run x 20m before you switch*

Functional (AMRAP – Rounds and Reps)

Warm up

25 jumping jacks

10 facepull

10 elastic Tricep extension

20s wrist mob

40s wall sit

30s hollow hold

Amrap 8

10 Box dips

10 Ring row

12 Tricep extension w/ elastic

Partner Wod

16 rounds ft

12 air squats

15 sit ups

9 burpees

*Partner shuttle run x 20m before you switch*

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CrossFit – Wed, Dec 6

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