CrossFit – Tue, Nov 8

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

AMRAP 7

10 Wallballs

10m walking lunges

8 pushups

10 Vups

Napoleon Cake (AMRAP – Rounds and Reps)

AMRAP 11

3 rounds

8 Box Jumps (24/20)

12 Wallball stepovers

8 T2B/10 K/C/Vups

then

30 Wallball shots (20/14)(24/20)

*Following the 3rd rounds, the completion of 30 wall ball shots signifies the end of ONE ROUND

Metcon (No Measure)

AMRAP 10

8 BB Strict Press

8 SA DB row perside

12 Spread

Rest 60

Basketball W1 (No Measure)

2 sets

250m row

20m zombie walk

20s SL wall sit

3 sets

10 Bulgarian split squat 31X1 per side

10 Bulgarian split squat jumps per side

20s Iso

rest 60-75

3 sets

20m long lunges

6 DDB Squat

20s Elastic jumps

rest 60-75

AMRAP 10

7 DDB step over

14 jumping pull-ups

7 calories

14 Wallball shots

mob

ankle

calf

t-spine

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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