CrossFit – Thu, Nov 24

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 sets

2min skip

10 hip circle per side

5 Kang squats

10 KB Jefferson stretch

Strength (Weight)

Every 1:30 for 7:30

2-4 hip snatches

10 Alt skater jump or 15 frog pumps

Metcon (Time)

AMRAP 5

8 Wallball shots

30s wallsit

then

4 rounds

12 T2B/ 15K2C/15 vups

2 Hang squat cleans (175-185/115-125)

30DU/90skips

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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