CrossFit – Tue, Aug 1

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

EMOM 6

1) 5m lateral bear crawl per side + 5 frog stretch

2)5 snatch pull + 5 muscle snatch + 5 full snatch

Snatch complex (Weight)

AMRAP 12

1 Hang Snatch pull + 1 Hang Power Snatch + 1 Hang Squat Snatch

Metcon (Time)

15-10-5-10-15

Thrusters (75/55)

Wall ball sit-ups (20/14)

*30 DU/100 skips

Optional (No Measure)

Tabata (20/10)x8 of each mouvement

BB Facepull

Banded Sot Press

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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