CrossFit – Sat, Oct 8

Kanehsatake CrossFit – CrossFit

Warm up

3 sets

1 min Skip / cardio

1 min Plank

12 Lat Pull down

15 glute bridge w/elastic

20 Zombie walk steps

Emom 9 – 35s of work

Min 1: Side plank touches

Min 2: SL Vups

Min 3: Wall ball sit up

AMRAP 15 (AMRAP – Rounds and Reps)

10/12 calories (Bike/ Ski/ Row)

12 wall balls (20/14)(30/20)

8 reverse burpee / Get ups

12 wall ball squat clean

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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