CrossFit – Thu, Mar 16

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 6

5 Burpees

5 Box jumps

5 Plank Waves

10 Scap pushups

10 Hang Scap retraction

10 BTN Spread

Muscle building (Weight)

Every 3 for 12

12 Alt DB Bench Press

5-10 Strict Pull-ups (1-2 short of failure)

15 Plates Front Raises

Pumping that old potato (AMRAP – Rounds and Reps)

AMRAP 13

40 DU/160skips

20 Russian Swings (32/24)

10 Burpees bar Touch

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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