CrossFit – Sat, Jan 28

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

2-3 sets

Chest opener x 10

Lunge & spine rotation x 10m

Cobra to downward dog x 6

Wrist mob x 20s / side

20 glute bridge w/ elastic

Upside down practice (No Measure)

Amrap 15

5-8 kickups / bunny hops

Shoulder taps x 20 (plank/ pike / feet on box)

Superman hold 20s

30s Hs hold (plank/ pike / feet on box)

Rest!! 1-1:30

Metcon (AMRAP – Rounds and Reps)

Amrap 10

1 wall walk

2 DDB squat clean(50/35)

3 Burpees

Functional fit (No Measure)

Amrap 8

Warm up

25 jumping jacks

Wrist mob x 20s *both side

Wall sit x 30s

Plank x 30s

Mountain climbers x 10

Practice

tc 12

High hip bear crawls x 10m

Shoulder taps x 20

Super man x 30s

5-8 Kick ups / holds

Rest 45s – 1min

Amrap 12

15 Kb swing

30 air squat

60 DU / 100 singles

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