CrossFit – Sat, Mar 11

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

2 sets

60m shuttle run

15s dead hang +15s active hang

10 Beat swings

12 Squat therapy

10 Hip swings (front/ side +Forward/back)

12 Pvc shoulder dislocation (both grips

Bar MU practice (No Measure)

Bar MU practice tc.12

20s Hollow hold + 20s superman hold

6-10Arch to Hollow

Box/ ring / bar dips X 10

MU / Assisted MU / C2B 5-7

Way of the water (Time)

3 rounds for time

21 wall balls (20/14)

15/12 bike cal 20/15 row

9 Bar MU / 12 C2B

Functional (AMRAP – Rounds and Reps)

Warmup

3 sets

60m shuttle

10 Cossacks

25 calf raises

15s ankle rotations /side

12 light Kb swing

30s Goblet squat hold

To the core

Amrap 10

5 dragon flags

20s star / side plank per side

12 hip raise

5 superman to hollow

Partner Wod

Amrap 15

Partner 1: Wall Sit w/plate

Partner 2:

15 Ground 2 Overhead

15 Squat jumps w/plate

10 plate jump over

5 up downs on plate

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