CrossFit – Thu, Nov 10

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2sets

40s weighted wallsit

10 SL hip thrusts per side

then

EMOM 9

0-1: 30s getups

1-2: 30s Alt DB snatches

2-3: 8 Ring rows + 8-10 spread

Tony Soprano (Time)

Breakup as needed Rx+ DONT 🙂

1200m run or 1500m row

100 Air squats

200 DU/ 500 skips

100 KB Swings (24/16)

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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