CrossFit – Sat, Jun 3

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

400m run

Then

2 sets

10 beat swings + 15s active hang

10 wall ball squat clean

20s wrist mobility

12 goblet squats

20 calf raises

A bit of this & that (No Measure)

Tc. 12

10 dips (box/bench/rings/rig)

30s hollow hold

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

30s of superman

Go hard, recover fast (AMRAP – Rounds and Reps)

In teams of 2

I go, you go

10 rounds

30 DU / 100 singles

10 T2B / 12 C2B

8 wall balls (20/14)

6 DDB front squats (50/35)

4 muscle ups / 4 Pull up + chest 2 bar

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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