CrossFit – Tue, Jul 4

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

10 Alt stepups

10 frog stretch

30s squat hold

10 Shoulder dislocation

20s hang

10 Scap retraction

Weight lifting Snatch Complex (Weight)

AMRAP 12

2 Power Snatch + 2 OH Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3-6-9-12-15…..

DDB Thrusters (45/25)

Pushups

Russian Swings (32/24)

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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