CrossFit – Thu, Aug 31

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

200m run/row

20s superman

5 pike pushups

5 box stepups per side

10 lateral hip circles per side

Muscle Building (Weight)

EMOM 12

1) 10 DB Z Press

2) 10 Gorilla row per side

3) 15 DB reverse flys

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

40 DU/100 skips

30 Air Squats

20 Russian Swings (32/24)

10 T2B /12 K2C

5 HSPU /7 pike

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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