CrossFit – Sat, Jan 21

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2-3 rounds

20 mountain climbers

1 min plank

12 good mornings

20m zombie walk

10-12 ring rows

Metcon (No Measure)

To the core

Emom 12

1: 20s star plank / side

2: 5-8 dragon flag

3: 8-12 WB sit-ups

4: 35s jackknife

Metcon (AMRAP – Rounds and Reps)

Amrap 12

12 cal row / 10cal bike

12 wall ball (20/14) (24/20)

12 Kb swings (24/16)(32/24)

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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