CrossFit – Tue, Oct 10

Kanehsatake CrossFit – CrossFit

AMRAP 6

1min cardio

10 facepull

20s hang

10 SL hip thrust per side

15 butterfly sit-ups

EMOM 12

1) 5 Snatch Deadlift + 2 Full snatches

2) 5 Hang (BK) Power Snatch + 2 OH Squats

Functional

EMOM12

1)5 SDLHP+ 7 KB swings

2) 10 KB reverse lunges + 10 Goblet squats

3 Rounds

400m run/500m row

15 Front Squats (135/95)

15 T2B/17 K2C/Vups

TC14

2 sets

25 bb curl

25 dips

rest 30

4 sets

10-15 chinups

10-15 close grip bench press

rest90

4 sets 20-25 hammer curls

20-25 Tricep ext cable

rest 90

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

December 6, 2023

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

December 6, 2023