CrossFit – Thu, Mar 9

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP6

6 burpees

20 shoulder taps

5 inch worm

10 SA spread per arm

5 KB windmill per side

10 Alt reverse lunge + hip flexion

Muscle building (Weight)

Every 3 for 12

2 Bench press (last week)

6-8 Strict chin up

12 Archer ring rows

Is marmalade under appreciated? (Distance)

EMOM 15

1) 4 Hang (AK) Power Snatch (95/65) + 17 Air Squats

2) 6 S2OH+ 20 DU/60 skips

3) 40s row

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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