CrossFit – Sat, May 20

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

2x

200m run/ row/ ski

8 pushups

8 goblet squats

8 downward dogs

8 box step ups

Jump & fly tc.12 (Distance)

Strict pull-ups 5-7 reps

Box jumps 3-5 reps *increase height each round

Rest 60s inbetween round

Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 Db power snatch (50/35)

10 TTB / 12 K2C

10 plate OH walk lunges total (35/25)

200m run

Functional fit (No Measure)

Warm up

2 sets

2x zombie walk

12 lunge steps total

15x Lat pull down

12 facepull

15 hip thrust

1 min plank

To the center of your core

Amrap 10

20 Russian twist

15 Lemon squeeze

14 total SL Vups

10 tea cup / side

Amrap 15

20 plate ground 2 OH

20 SA Russian KB swings

20 DU / 20 JJ / 40 singles

20 air squats

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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