CrossFit – Sat, Oct 15

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

Amrap 9

20s wirst mob / side

10 plate raises (25/15)

12 plate press

4 cat cow

4 cobra to downward dog

15 push jerk w/ pvc

EMOM 9

Min 1: handstand hold / pike hold x 30s

Min 2: 20s hollow hold / 20s Superman

Min 3: Inchworm 3-6

Metcon (4 Rounds for time)

4 rounds

12/9 Bike cal or 15/12 cal row

12 push jerks (135/95)

3 wall walks / 15 HRPU

Metcon (3 Rounds for time)

Functional

500m row

then

Amrap 7

15 glute bridge w/ elastic

10m long jump

10 Plate press (25/15)

10 plate G2OH

Amrap 8

8 SL Vups / side

3 dragon flags

8 SL hip thrust / side

12 lemon squeeze

3 rounds FT

18/16Calories

18 DDb shoulder press (30/20)

18 Wall balls (20/14)

rest 2 mins in between rounds

Subscribe To Our Newsletter

And Get Health and Fitness Tips Directly in your Inbox

More To Explore

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