CrossFit – Tue, Dec 13

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

3 sets

10m broad jumps

4 DDB Muscle cleans

8 Push press

then

3 sets

4 DDB Hang Power Cleans

8 Front squats

4 Box jumps

Strength (Weight)

AMRAP 12

2 Deadlifts

1 Hang Squat Clean

2 S2OH

The Last stand (AMRAP – Rounds and Reps)

AMRAP 5

8 Thrusters (95/65)

10 Wall balls (20/14)

30s wall sits

4 roundsfor time

7 T2B/ 9K2C/ 9 Vups

9 Burpees wallball box over (28/22)

30DU/ 90 skips

Basketball w3

2 sets

20m SL foot hop

10 hop 2 hop

20s wall sit

3 sets

20m long side hop per side

10 jumping lunges per side

10 side plank rotation per side

rest 60

3 sets

12 Pullups

10 wall balls

20 Superman

Rest 60

3 sets

10 DDB squat + 10 box jumps

20s hollow hold

rest 60

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