CrossFit – Sat, Nov 12

Kanehsatake CrossFit – CrossFit

Warm up – Amrap 9 (No Measure)

Elastic pull down x 12

Good morning x 15

wrist mobilization x 20s

Plate G2OH x 12 (25/15)

Strict plate press x 10

Ring strength (No Measure)

Emom 9

Min 1: Ring/ box dips x 35s

Min 2: Hanging L-sit x35s

Min 3: Ring/ box hold x35

Amrap 16 – 2 person team (AMRAP – Rounds and Reps)

20 Deadlift (225/155)

20 Box Overs (24’/20’)

20 SA DB hang clean & Jerk (50/35)

20 HRPU

* You go, I Go

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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