CrossFit – Sat, Mar 4

Kanehsatake CrossFit – CrossFit

Warm up

2-3 sets

12 skate jumps

20s calf stretch

10m walking lunges

10m crab walk

20 hip thrust w/elastic

15 Strict plate press (25/15)

KCF STRONG (AMRAP – Reps)

AMRAP ?

400m

15 Clean & Jerk (155/105)

400m

30 T2B/K2C

400m

45 Wall ball (20/14)

400m

45 KB Swing (24/16)

400m

30 Ring Dips/ Box Dips

400m

15 Front Rack Reverse Lunges (155/105)

400m

CASH OUT

30 Burpees Deadlift

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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