CrossFit – Sat, Jul 22

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

Amrap 10

12 Goblet Kb good mornings

14 Goblet side lunges total

10 bird dogs total

10 scap push-up

25 calf raises w/ Kb

10m high hip bear crawl

This & that (No Measure)

Amrap 7

Side plank 40s right side

Hs hold 30s / pike hold

Side plank 40s left side

20-30 shoulder taps (Pu, Pike, Hs)

Deadlift warm up tc 5.

Push, pull & jump (AMRAP – Reps)

For max reps

3 rounds

3 min on : 1 min off

12 Handstand Push-up / 15 Pike

15 Deadlifts (225/145)

Max Box jumps (24/20)

Functional fit (AMRAP – Reps)

Warm up

Amrap 10

12 Goblet Kb good mornings

14 Goblet side lunges total

10 bird dogs total

10 scap push-up

25 calf raises w/ Kb

10m high hip bear crawl

Amrap 10

Side plank 40s right side

Hs hold 30s / pike hold

Side plank 40s left side

20-30 shoulder taps (Pu, Pike, Hs)

45s plank

For max reps

3 rounds

3 min on : 1 min off

15 HRPU Push-up

15 KB Deadlifts

Max Box jumps / step ups

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