CrossFit – Sat, Sep 16

Kanehsatake CrossFit – CrossFit

Warm up (No Measure)

Amrap 9

10m High hip bear crawl

12 Spanish squats (feet together)

25 calf raise

Wrist mob 30s

15 Lat pull down w/ red elastic

10 beat swings

Wod warmup (No Measure)

Then

2-3 sets

20-30s Handstand / pike hold

Pistol on box 6-8 total

Active bar hang 30s

10 Bulgarian squat/ foot on box

30-45s rest

Push, pull & sit (AMRAP – Rounds and Reps)

Amrap 15

6 Hspu / 8 pike

10/8 Bike cal

8 kipping pull ups / 12 ring row

10 Single leg squats (or assisted)

Functional fit (AMRAP – Rounds and Reps)

Warm up

Amrap 9

10m High hip bear crawl

12 Spanish squats (feet together)

25 calf raise

Wrist mob 30s

15 Lat pull down w/ red elastic

10 ring pulls

Then

2-3 sets

20-30s Handstand / pike hold

Pistol on box 6-8 total

Active ring hold 30s

10 Bulgarian squat/ foot on box

30-45s rest

Amrap 15

6 Hspu / 8 pike / 10 push-up

10/8 calorie row/bike

8 kipping pull ups / 12 ring row

10 Single leg squats (or assisted)

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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