CrossFit – Thu, Jun 15

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

1min cardio

30s hollow rocks

15 SL RDL per leg

5 Half kneeling press per side

10 SA Spread per side

Strength Upper (Weight)

Every 2:30 for 4 sets

6 Push Press (1s hold in dip)

4-8 Pullups (weighted if possible)

15 DB Pinky reverse flys

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

7 Hang (AK) Power Snatch(95/65)

7 Renegade row (45/25)

35 DU/115 singles

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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