CrossFit – Thu, Jul 20

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

1min cardio

10 Banded shoulder press

10 Banded Shoulder dislocation

10 Diagonal spread per side

10 Ring Scap

5 RDL per leg

5 Kang Squat

Muscle Building (Weight)

AMRAP 14

8 SA Push Press per side (building on last week 10)

9 SA Ring Row per side

10 Ring Facepull

rest 90

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Hang Cluster(45/25)

10 T2B/12 K2C

15 Russian Swing (32/24)

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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