CrossFit – Sat, Jun 17

Kanehsatake CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

4 rounds

400m row / run total

30 thruster (95/65)

20 burpee pull up / burpee bar touch

Functional fit (AMRAP – Rounds and Reps)

Warm up

2 mins cardio

Then

15 good mornings

12 plate ground 2 OH (15/25/35)

45s wall sit

15 plate push press

1 min plank

Mini Core n glute

Emom 8

Min 1: 20 SL hip thrust *weighted

Min 2: 30 plank touches

Min 3: 10 fire hydrants + 10 donkey kicks/side

Min 4: 20s side plank / side

Partner Wod

4 rounds

400m row

30 DDB thruster

20 burpee bar touch

Warm up (No Measure)

Warm up

2 mins cardio

Then

15 good mornings

12 plate ground 2 OH (15/25/35)

45s wall sit

20s active hang

1 min plank

Mini Core n glute

Emom 8

Min 1: 20 SL hip thrust *weighted

Min 2: 30 plank touches

Min 3: 10 fire hydrants + 10 donkey kicks/side

Min 4: 20s side plank / side

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