CrossFit – Sat, Jul 1

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

3 sets

10m high hip bear crawl

20m zombie walk

10 shoulder dislocation + 10 pvc around the world

20s shoulder activation

10 beat swings

Practice makes progress (No Measure)

Amrap 12

10 dips (box/bench/rings/rig)

30s hollow hold

6-8 scaled or easy Mu / hip to bar / c2b

30s of superman

Let’s go 🏃🏽‍♂️ (AMRAP – Rounds and Reps)

Partner Amrap 16

You go, I go

50 cal row

40 wall balls

30 Db power snatch (50/35)

20 Burpee bar touch

10 Bar MU / 12 C2B

Functional fitness (AMRAP – Rounds and Reps)

Warm up

3 sets

10m high hip bear crawl

20m zombie walk

10 shoulder dislocation + 10 pvc around the world

12 ring row

12 Cossacks

Amrap 12

10 dips (box/bench/rings/rig)

30s hollow hold

8 chin up / pull up/ on box or scaled

30s of superman

12 Tricep extension w/ Db

Partner Amrap 16

You go, I go

50 cal row

40 wall balls

30 Db power snatch

20 Burpee bar touch

12 chin up / pull up/ on box or scaled / ring row

Subscribe To Our Newsletter

And Get Health and Fitness Tips Directly in your Inbox

More To Explore

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